3/31/22 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group stretch

AMRAP 8 min:

-Row/bike/ski 15/11 cals

-12 lunge jumps

-10 hollow rocks

-2-5 HS push-ups (use abmats as needed)

Skill

Skill Day (Practice HSPUs/deficit HSPUs and lunge variations)

Pick a couple of skills and get better. Double unders, muscle ups, handstand push-ups/walks, pistols, butterfly pull-ups, etc.

WOD

2022 Quarterfinals Workout 1 (Time)

For time:

50 dumbbell walking lunges

30 handstand push-ups

40 front-rack walking lunges

20 deficit handstand push-ups

30 overhead walking lunges

10 strict handstand push-ups

*Rx 35/20# 2″/1″ deficit. Rx+ 50/35#. 20min cap.


3/29/22 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group Stretch

Burgener WU

3 Rounds of:

-Row/bike/ski 15/11 cals

-5 Snatches, increasing weight/rd

Skill/Strength

Snatch (1 Rep EMOM 12 minutes)

WOD

2022 Quarterfinals Workout 5 (Time)

For time:

30-cal. row

20 burpee box jump-overs

10 snatches

*For snatch weight, use 75% of 1RM (for the day). Rx+ 185#/135#. 10 min cap.


Sat Partner WOD

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/roll out

Active WU

Dodgeball

WOD

Metcon (Time)

2 Rounds for time:

-30 Cal row

-20 Power cleans, 135/95#

-30 Cal bike

-40 shoulder to OH

-30 Burpees

-50 Box jumps, 24/20

*One partner working at a time.


2022 Quarterfinal Workout ???

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/roll out

Agility ladder

Dodgeball

Skill

Skill Day (Work on WOD movements)

Pick a couple of skills and get better. Double unders, muscle ups, handstand push-ups/walks, pistols, butterfly pull-ups, etc.

WOD

2022 Quarterfinals Workout 2 (Time)

3 Rounds for time of:

-30 Box step ups, alternating legs

-30 GHD sit-ups

-15 Chest to bar pull-ups

*Rx+ Pistols, GHD sit-ups, and 10 Muscle ups


3/24/22 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group stretch

AMRAP 5 min:

-5 Ring rows

-10 DB snatches

-10 DB OH walking lunges

WOD

500m Row (Time)

Max Effort 500m Row

Skill/Strength

Single Arm OH DB Lunge Combo (Work up to heaviest weight each arm)

With a single OH DB, perform lunge step forward/back right leg, forward/back left leg, reverse/back right leg, and reverse/back left leg

WOD

500m Row (Time)

Max Effort 500m Row


3/23/22 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Bike/Row/Ski 15/11 cal each

-10 Ring rows

-10 Burpees

-10 Pull-ups

-10 Push-ups

-10 Muscle ups/Assisted MUs (band/jumping)

WOD

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups

Bonus

Warm-up (No Measure)

50 GHD sit-ups

50 Hip extensions

*Not for time.


3/22/22 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group stretch

Burgener WU

WOD

Squatting Isabel (Time)

30 Squat Snatches For Time, 135/95#

Skill/Strength

Snatch Pull (Work up to heavy set of 3)

Reset each rep


3/21/22 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Sampson stretch

Half pigeon

Calf stretch

Quad stretch

-50 double unders

-20 Lunge jumps

-5 Wall walks/25 Push-ups

WOD

Runs/Rests 2 (Time)

Run 200m, rest 30 sec

Run 400m, rest 60 sec

Run 800m, rest 90 sec

Run 1600m, rest 120 sec

Run 800m, rest 90 sec

Run 400m, rest 60 sec

Run 200m

Skill/Strength

Shoulder Press (Heavy set of 5 in remaining time)


3/19/22 CF Partner

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group stretch/WU

Dodgeball

WOD

Metcon (Time)

Teams of 2, For time (30min cap):

-50 Cal row

-50 HSPUs (sub push presses)

-4 (.25mile) bike sprints

-50 Toes to bar (sub v-ups/sit-ups)

-50 Box jumps

-50 Toes to bar

-4 (.25mile) bike sprints

-50 HSPUs

-50 Cal row

*One partner working at a time.


3/18/22 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group stretch

AMRAP 5 minutes

Agility ladder

5 Hip circle band lateral raises/leg

5 Jumping/kipping pull-ups

5 Push ups

WOD

Hang Squat Cleans/Burpee Bar MUs (Time)

12-9-6 Reps for time of:

Hang squat cleans, 165#/115#

Burpee bar muscle ups

Skill/Strength

Front Squat (Heavy single)