CrossFit Roselle – CrossFit

Warm-up

Group stretch 10 min

-Row 20/15 cal

-15 barbell thrusters

-10 pull-ups

-Row 15/11 cal

-10 barbell thrusters

-5 pull-ups

WOD

Jackie (Time)

For time:

1,000-meter row

50 thrusters

30 pull-ups

Men: 45 lb.

Women: 35 lb.

Jackie Pro (Time)

For time:
-1000m row
-50 thrusters, 95/65#
-30 bar muscle ups
*scaled pull-ups in place of MUs. Rx+ is to row under 3:15/3:40.

Skill/Strength

Squat Clean Thruster (Heavy single remaining time. )

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/roll out

Active WU

Dodgeball

WOD

Metcon (Time)

For time:

-800m run

-80 deadlifts

-40 shoulder to OH

-200m partner barbell carry

-800m run

-40 hang power cleans

-40 front rack walking lunges

-200m partner barbell carry

*Rx 135/95#. Rx+ 185/125#. Both partners run together.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/bike 3 minutes

Rotator cuff WU

PVC pass throughs

Hip swings

Front rack stretch

Front squats

Hang power snatches

Push jerks

Skill/Strength

Snatch (1 Rep EMOM 10 minutes)

Clean and Jerk (1 Rep EMOM 10 minutes)

Front Squat (Heavy set of 3 in remaining time)

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Run 800m

PVC pass throughs

90/90 hip stretches

3 Rounds:

-5 KB windmills/arm

-10 Lunge jumps

-15 Hollow rocks

Skill/Strength

Turkish Get Up (Heavy single each arm)

WOD

Shuttle Runs/Rope Climbs/DB Snatches/TTB (4 Rounds for reps)

EMOM x 20:00 (4 rounds)

MIN 1: 6-8 x 10m shuttle run out and back (120-160m)

MIN 2: 1-2 rope climbs, 18/15′

MIN 3: 10-16 DB snatches, alt arms, 50/35#

MIN 4: 10-15 TTB

MIN 5: Rest

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

Row/Bike/Run 2 minutes

Sampson Stretch

2 Rounds of the following:

-10 Pull-ups

-10 Push-ups/dips

-10 GHD sit-ups

-10 Hip/Back extensions

-10 OH squats

Bike/Push-ups/KBS/Burpees (Time)

5 Rounds for time:

-25/20 Cal bike

-20 HR Push-ups

-25 KB swings, 55/35#

-20 Burpees

*Rx+ Ring dips, 75/55#

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/bike 3 minutes

Hip circle band WU

KB goblet squat stretch

Lat stretch

3 Rounds:

-7 KB goblet squats

-7 Ring rows/pull-ups

-5 Burpees

Skill/Strength

Bench Press (5-5-5-5)

All sets @ 75% or more

WOD

1: DUs/Wall Balls/Pull-ups 1 (AMRAP – Rounds and Reps)

AMRAP 6 Min:

40 Double unders

15 Wall balls, 20/14#

10 Pull-ups

*Rx+ C2B.

Rest 3 min

@ 9:00, complete either 2a or 2b.

2a: DUs/Wall Balls/Pull-ups 2a (Time)

For time:

200 Double unders

75 Wall balls, 20/14#

50 Pull-ups

*Rx+ C2B.

2b: DUs/Wall Balls/Pull-ups 2b (AMRAP – Rounds and Reps)

AMRAP 9 minutes:

40 Double unders

15 Wall balls, 20/14#

10 Pull-ups

*Rx+ C2B.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 min:

Rotator cuff WU

Sampson stretch

Half pigeon

OH band stretch

Front rack stretch

3 Rounds:

-10 Lunge jumps

-5 Push jerks

-5 Strict TTB

Skill/Strength

Reverse lunge steps (10-10-8-8-6)

Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.

WOD

Rows/Push Jerks/Box Jumps (Time)

5 Rounds for time:

500/450m row

10 push jerks, 115/75

10 box jumps, 24/20″

*Rx+ 155/105# & 30/24″

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/roll out

Active WU

Dodgeball

WOD

Metcon (Time)

4 Rounds for time (30min cap):

100 Double unders

40 KB swings, 55/35#

40 Sit-ups

2-200m sprints

*Rx+ 75/55# and TTB. 1 partner working at a time.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Agility ladder

Coach’s choice

Skill/Strength

Bar Muscle-ups (Practice. 1 set ME)

WOD

Bike/HS Walks/Deadlifts (Time)

5 Rounds for Time:

-15/12 Cal Echo bike

-50′ Handstand walk

-5-4-3-2-1 Deadlifts@315/205#(reps decrease each round)

*Rx+ 385/275#

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

Row/Bike/Run 2 minutes

Sampson Stretch

2 Rounds of the following:

-10 Pull-ups

-10 Push-ups/dips

-10 GHD sit-ups

-10 Hip/Back extensions

-10 OH squats

WOD

Run/Bike/Row (Time)

2 Rounds for time:

-1000m run

-2000m row

-3000m bike