CrossFit Roselle – Open Gym
Clean and Jerk (1 Rep EMOM 12 minutes)
Work up to 65% and start the clock. Increase weight each set if possible.
Reverse Hypers (7-7-7-7)
Sets should be heavy. Increase weight only if all 7 reps are good.
Work up to 65% and start the clock. Increase weight each set if possible.
Sets should be heavy. Increase weight only if all 7 reps are good.
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
5 Rounds for time:
22 Kettlebell swings, 70#
22 Box jump, 24”
400m Run
22 Burpees
22 Wall-Ball Shots, 20#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
To learn more about Whitten click here
Go at it solo or partner up. Just get the work done.
Women use 55# KBs, 20″ box jumps, and 14# wall balls to 9′ target.
Group stretch, then in 10 minutes:
Row 500m
25 Shoulder kips
15 TTB/TTR
20 MC Hip stretches
10 Wall squats
50 Double unders
5 Wall walks
MU practice in remaining time.
For time (20min cap):
30 Hang squat cleans, 115#/75#
30 Toes to bar
30 Burpees
30 Power cleans, 115#/75#
30 Squat jumps
30 V-ups
300m Run
Happy 31st Birthday, Paul!!!
Touch and go preferred, but drop each rep if necessary. Each set should take no more than 25 seconds.
High knees, butt kicks, etc. Dynamic.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
AMRAP 20 Minutes:
– Sled Push
– 20 Pull-ups or ring rows
– 20 DB snatches (10 each partner, 5 each arm)
– 50-100m Sprint
*One partner working at a time. Keep reps/distance short so intensity can remain high.
High knees, butt kicks, etc. Dynamic.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
5 Rounds of the following:
– HEAVY sled push (1 partner down, other partner back)
– 20-30 Pull-ups (break up any way between partners)
– 100m Sprint (1st partner, then 2nd partner)
*Get through each round AFAP, then rest as needed before starting next round. No pacing. Sub ring rows as needed. Keep intensity high and earn your rest.
High knees, butt kicks, etc. Dynamic.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
Warm-up sets of 10-7-5, then start on working sets. Increase each set if possible.
21-15-9 Reps for time of:
DB snatches left arm
DB OH lunge steps left arm
DB snatches right arm
DB OH lunge steps right arm
*Rx 50#/35#, Rx+ 75#/50#
Complete all 3 segments without setting bar down.
Back rack position. Step up and stand on top of box using only one leg. Do all reps with one leg before changing to other leg. Hip crease should be below knee when foot is resting on top of box.
Do 5 reps with one leg, then 5 with opposite leg for one set.
Group Roll Out, then:
30 Shoulder kips
15 Box jumps
15 KB swings
15 Kipping knee raises/TTB
15 Push-ups
15 OH squats
4 Rounds of the following:
Row 350m AFAP, then perform a ME set of bench press. Rest 3 minutes between rounds. Pick a weight you can do 10+ reps on your first set. Record row time and reps each round.
Group Roll Out, then in 10 minutes:
2 Rounds of:
– 40 Double unders
– 30 Shoulder kips
– 20 MC hip stretches
– 10 Wall squats
*Perform KB windmills in remaining time.
4 Rounds of:
Row 500m AFAP
ME Bench Press, 135#/85#
Rest 3 minutes between rounds.
*Row 500m for time, then immediately go into your max effort set of bench press. Once finished, rest approximately 3 min and repeat. Scale weight to something you can do 10+ reps unbroken your first set. Post row times and reps each round to notes.