CrossFit Roselle – Open Gym
Pause Snatch (3-3-3-3-3)
Pause for 2-3 seconds at the specified location, then proceed with a full snatch.
Pause just above knee. Start around 60% 1RM and increase only if all 3 reps are solid.
Pause for 2-3 seconds at the specified location, then proceed with a full snatch.
Pause just above knee. Start around 60% 1RM and increase only if all 3 reps are solid.
Various agility drills using ladder or hoops.
30-20-10 reps of:
KB swings, 55#/35#
Box jumps, 24″/20″
Toes to bar
*Rx+ 20-15-10 with 75#/55# & 30″/24″.
Group Roll Out, then:
10 Min AMRAP:
5 Pull-ups/Ring Rows
5 Dips/Push-ups
10 Mountain climber hip stretches
10 Sit-ups
5 OH Squats
20 Double unders/40 Single unders
For time:
15-11-7 reps for time of:
Thrusters
Burpees
*Run 300m after each round. Weight should be so you can do 10 or more unbroken reps.
Group Roll Out, then in 10 minutes:
Row 500m
30 Shoulder kips
20 MC hip stretches
10 Reverse burpees
15 Shoulder kips
10 MC hip stretches
5 Reverse burpees
Muscle ups in remaining time (sub pull-ups and dips if needed).
For time:
21-15-9 reps of:
Thrusters, 95#/65#
Burpees
*Run 400m after each round. Scale weight to something you can do 15+ unbroken reps. Rx+ 135#/95# and 6″ target burpees.
Burgener warm-up, then in 10 minutes:
5 Rounds of:
– 20 Double unders
– 1 Wall walk
– 5 OH squats
Muscle up practice in remaining time (sub ring row to deep ring dip)
9-7-5
Muscle-ups
Snatch, 135#/95#
Squat snatch for Rx. Sub 2x pull-ups and dips for each MU.
Do a proper warm-up and a few light reps, then start the clock. Does not have to be touch and go, but both reps should be completed within 20 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 Min:
6 Rope climbs, 18’/15′
2 Reverse sled pulls (down & back = 1)
40 OH walking lunges, 45#/35#
2 200m runs
*Rx+ use tire for sled and 65#/45#
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 MIn:
30 Ring rows
2 Reverse sled pulls
40 Air squats
2 100m Sprints
*Rx+ 4 Rope climbs and OH walking lunges 35#/25#
Various agility drills using ladder or hoops.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
For time:
25 Clean & Jerks, 135#/95#
Rest 2 minutes
50 Burpees
Rest 2 minutes
75 Cal Row
Rest 2 minutes
100 Abmat sit-ups
*Rx+ GHD sit-ups and 185#/125#
Complete all 3 segments without setting bar down.
Warm-up for 8 minutes then start your sets.
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
Do 2 warm-up sets, then begin sets.