1/8/22 CF Partner

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/roll out

Active WU

Dodgeball

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 minutes:

-8 DB Thrusters

-12 Toes to bar

-36 Double unders

*Alternate movements with a partner. Rx 50/35#. Rx+ 2 burpees after each movement you do.


1/7/22 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Agility ladder

Dodgeball

Skill/Strength

DB Bench Press (10-10-10-10)

Hit a couple of warm-up sets, then start on 4 working sets.

WOD

Bike/Slam Ball Side Throws/MUs (AMRAP – Rounds and Reps)

AMRAP 15:

-Bike 0.5 miles

-20 Slam ball side throws, 30/20#

-5 Muscle ups

.


1/6/22 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/bike/ski 2 minutes

Rotator cuff WU

Hip circle band WU

PVC passthroughs

Burgener WU



WU on snatches and clean & jerks, set up for WOD

WOD

EMOM Snatches/Clean & Jerks (2 Rounds for weight)

EMOM 30 Minutes:

-First 15 Minutes: Perform one snatch

-Last 15 Minutes: Perform one clean & jerk

*Increase weight each round if possible. Record max weight snatch and max weight clean & jerk. Score is total weight combined.


1/5/22 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

Row/Bike/Run 2 minutes

2 Rounds of the following:

-Sampson Stretch

-10 Pull-ups

-10 Push-ups/dips

-10 GHD sit-ups

-10 Hip/Back extensions

-10 OH squats

-30 Double unders

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

Tabata Sit-ups/Rows/Double-unders/Burpees (4 Rounds for reps)

Tabata style, 20 seconds on, 10 off x 8 sets of each movement:

Sit-ups

Rows (for calories)

Double unders

Burpees

*Complete all sets of one movement before moving on to next.


1/4/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/bike/ski 2 minutes

Sampson stretch

OH band stretch

Shoulder kips



AMRAP 8 minutes:

-4 Burpees

-5 Box jumps

-6 MC hip stretches

-7 KB swings

-8 Ring rows

WOD

Split the Pot WOD 22.1 (Time)

For total time:

3 rounds of:

10 Weighted step-ups

10 DB snatches

10 Pull-ups



Rest 2 min, then:

2 rounds of:

20 Weighted step-ups

20 DB snatches

20 Pull-ups



Rest 2 min, then:

1 round of:

30 Weighted step-ups

30 DB snatches

30 Pull-ups

-RX/Masters: 50/35#

-Scaled/Masters 50+: 35/20# and ring rows

-All box step-ups are on a 24″ box for men, 20″ for women, except Masters 50+ (20″/16″)


1/1/22 CF Partner

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Active WU

Dodgeball

WOD

Havana (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 25 minutes of:

150 double-unders

50 push-ups

15 power cleans

Men: 185 lb.

Women: 125 lb.

Scroll for scaling options.

Scaling

Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout.

Intermediate Option

Complete as many rounds as possible in 25 minutes of:

100 double-unders

30 push-ups

10 power cleans

Men: 135 lb.

Women: 95 lb.

Beginner Option

Complete as many rounds as possible in 20 minutes of:

75 single-unders

20 knee push-ups

10 power cleans

Men: 75 lb.

Women: 55 lb.
To learn more about Havana click here
Partner up or complete solo.


12/31/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/bike/ski 2 minutes

Wall angels

Half pigeon

MC hip stretch



10 Shoulder kips

10 Ring rows

10 Shoulder presses

10 Front squats

WOD

Shoulder to OH/Bike/Pull-ups (Time)

7 Rounds for time of:

-10 Shoulder to OH, 115/75#

-15/11 Cal bike

-10 Pull-ups

*Rest 3 minutes after each round. Rx+ 155/105# and C2B.


12/30/21 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

Row/Bike/Run 2 minutes

2 Rounds of the following:

-Sampson Stretch

-10 Pull-ups

-10 Push-ups/dips

-10 GHD sit-ups

-10 Hip/Back extensions

-10 OH squats

-30 Double unders

Skill/Strength

Yoke Carry (4 x 50′)

WOD

5k Row (Time)

Max Effort 5k Row


12/29/21 CF

CrossFit Roselle – CrossFit

Warm-up (No Measure)

In 10 min:

Row/bike/ski 2 minutes

Hip circle band WU

-10 Lunge jumps

-10 Wall balls

-10 GHD sit-ups

-10 Push-ups

Skill/Strength

Back Squat (10-8-6-4-3-3-3-3)

WOD

V-ups/Wall Balls/Hand Release Push-ups (Time)

2 Rounds for time:

-50 V-ups

-40 Wall balls, 20/14#

-30 Hand release push-ups

*Rx+ GHD sit-ups, ring dips.


12/28/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/bike/ski 2 minutes

Sampson stretch

AMRAP 8 minutes:

-5 Plate hamstring into squat stretch

-5 Ground to OH

-6 OH walking lunges

-5 Candlesticks

-5 Box jumps

WOD

Metcon (AMRAP – Rounds)

EMOM 30 Minutes:

Min 1: 12/8 Cal row

Min 2: 6 DB snatches, 65/45#

Min 3: 12 Hurdle jumps, 24/20″

*Rx+ 15/10 cals, 80/55#, 30/24″
30 rounds means you completed all reps.