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

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

Skill/Strength

Sleds/Yokes (3 trips x 50m)

Sled push or Yoke carry

WOD

Runs/GHD sit-ups/HSPUs (Time)

3 Rounds for time:

-400m Run

-25 GHD sit-ups

-15 HSPUs

*Rx+ strict HSPUs. Rx++ strict w/ 20/14# vest.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/bike/ski until group WU

As a group, 3 rounds of:

-30 sec wrist stretches

-30 sec lat stretches

-30 sec quad stretches

-30 sec hip swings

-30 sec barbell front rack stretch

-30 sec shoulder presses

-30 sec front squats

-30 sec hang power cleans

Skill/Strength

Squat Clean Thruster (1 Rep EMOM 10 minutes)

WOD

1: Thrusters/Pull-ups/Burpees 1 (AMRAP – Rounds and Reps)

AMRAP 6 Minutes:

7 Thrusters, 75/55#

7 Pull ups

7 Burpees

*Rx+ 95/65# and bar facing burpees

Rest 3:00

@9:00 start Part 2a or 2b

2a: Thrusters/Pull-ups/Burpees 2a (Time)

For Time:

45 Thrusters, 75/55#

45 Pull ups

45 Burpees

*Rx+ 95/65# and bar facing burpees

2b: Thrusters/Pull-ups/Burpees 2b (AMRAP – Rounds and Reps)

AMRAP 9 Minutes:

7 Thrusters, 75/55#

7 Pull ups

7 Burpees

*Rx+ 95/65# and bar facing burpees

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/bike/ski until group WU

As a group, 3 rounds of:

-30 sec jumping jacks

-30 sec toe touch and reach ups

-30 sec mc hip stretches

-30 sec up/down dog switches

-30 sec dip shrug high elbows

-30 sec muscle snatches

-30 sec hang power snatches

-30 sec OH squats

Skill/Strength

Power Snatch (1 Rep EMOM 10 minutes)

WOD

Rows/Box Jumps/TTB/Power Snatches (Time)

4 Rounds for time:

-20/16 Cal Row

-8 Box Jumps @24/20″

-10 TTB

-12 Power Snatches, 75/55#

*Rx+ 30/24″ and 105/75#

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/roll out

Active WU

Dodgeball

WOD

Metcon (Time)

3 Rounds for time:

-20 Box jumps, 24/20″

-30 Cal bike/row

-40 Slam ball side throws

-50 DB squats, 30/20#s

-100 Double unders

*5 Synchro burpees every 3 minutes. Otherwise, one partner at a time. 25 min cap.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Run 800m

Rotator cuff WU

Hip circle band WU

90/90 hip stretch

30 Walking lunges

20 Push-ups

10 Toes to bar

Skill/Strength

Weighted Step-ups (5-5-5-5-5 each leg)

WOD

Rows/Deadlifts/TTB/HS Walk (Time)

4 rounds for time of:

-20/16 Cal row

-10 Deadlifts, 225/155#

-10 TTB

-25′ HS walk

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

Skill/Strength

Bench Press (5-5-5-5-5)

WOD

Echo Bike/Burpees/Pull-ups (Time)

36-24-12 Reps of:

-Echo bike cals

-Burpees

-Pull-ups

*Girl Rx 27-18-9 cals. Rx+ C2B.

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

Runs/GHD Sit-ups/Wall Walks (Time)

3 Rounds for time:

-800m Run

-30 GHD sit-ups

-10 Wall walks

*Rest 3 min between rounds.