CrossFit Roselle – Open Gym
Snatch (1 Rep EMOM 12 minutes. )
Start at 65% or higher. Increase if reps are good, but do not go above 85% 1RM.
Start at 65% or higher. Increase if reps are good, but do not go above 85% 1RM.
Row 500m
Sampson Stretch 30 seconds each leg
20 Shoulder kips
Bear crawl 2 laps around cage
Backwards crab walk 1 lap around cage
Frog hop 1 lap around cage
10 Pull-ups
10 Burpees
10 OH Squats
Do a few warm-up sets and start your sets of 5. Increase weight each set if possible.
AMRAP 12 minutes:
10-9-8-7-6-5-4-3-2-1 reps of push-ups alternated with 20-18-16-14-12-10-8-6-4-2 reps of sit-ups.
Once finished with above, do 20 burpees and start all over.
*No scaled/Masters changes. Rx+ do ring dips and toes to bar.
Spend 5-10 minutes as a group – Coach’s choice of movements.
Neck, Shoulders, Hips, Knees, Ankles
Row 500m
Sampson Stretch 30 seconds each leg
20 Shoulder kips
Bear crawls
Backwards crab walks
Frog hops
10 Pull-ups
10 Burpees
10 OH Squats
Perform a few warm-up sets and then start your sets of 5. Increase weight each set if possible.
AMRAP 12 minutes:
10-9-8-7-6-5-4-3-2-1 reps of push-ups alternated with 20-18-16-14-12-10-8-6-4-2 reps of sit-ups.
Once finished with above, do 20 burpees and start all over.
*No scaled/Masters changes. Rx+ do ring dips and toes to bar.
Spend 5-10 minutes as a group – Coach’s choice of movements.
Run 400m
10 Mountain climber hip stretches
10 Push-ups
10 Med ball cleans w/ bounce at bottom
10 Shoulder kips
10 Pull-ups
10 Burpees
Tribute to Jeff
4 Rounds for time of:
12 Squat clean thrusters, 150#/100#
73 Double unders
Today, my older brother Jeff would have turned 44 years old. However, his life ended prematurely on February 18, 2012. He was a very passionate person, and his smile was extremely contagious. He could walk into a room of strangers in just about any location, on any continent, and he could walk out best friends with everyone in the room. He spent the last 13 years of his life doing just that in Africa. He started the production company Maverick Entertainment. He traveled the African continent in search of new filming destinations with a goal in mind to expose Africa for its true beauty. He worked on many different television shows and documentaries, including the Amazing Race and Whale Wars. He was given the name “Lengai” by the Zulu people, which means “a gift from god.” He is survived by his wife Sally and his two daughters Jamie and Zoe.
Spend 5-10 minutes as a group – Coach’s choice of movements.
Complete all 3 segments without setting bar down.
2 Minutes Double Unders
Sampson stretch 30 seconds each leg
10 Inch-worm push-ups
20 Hollow rocks
1 Min Squat stretch
20 KB snatches into windmills
Do 2 consecutive reps with one arm and then 2 consecutive reps with the other arm x 5 sets. Increase weight each set if possible.
21-15-9 Reps of:
KB swings, 55#/35#
Pull-ups
Burpees
*Scaled/Masters 18-12-6, 45#/25#, ring rows. Rx+ 75#/55#, C2B, and 6″ target burpees.
Spend 5-10 minutes as a group – Coach’s choice of movements.
Neck, Shoulders, Hips, Knees, Ankles
2 Minutes Double Unders
Sampson stretch 30 seconds each leg
10 Inch-worm push-ups
20 Hollow rocks
1 Min Squat stretch
20 KB snatches into windmills
2 consecutive reps with one arm, then 2 consecutive reps with the other arm.
21-15-9 Reps of:
KB swings, 55#/35#
Pull-ups
Burpees
*Scaled/Masters 18-12-6, 45#/25#, ring rows. Rx+ 75#/55#, C2B, and 6″ target burpees.
Spend 5-10 minutes as a group – Coach’s choice of movements.
Row 500m
20 Shoulder kips
20 Duck walk steps
15 Reverse Burpees
15 Burpee pull-ups
5 Rounds for time of:
350m Row
10 Box jumps
*Start box jumps at 24″/20″ and add height each round if possible. Goal is to finish as high as possible. Scaled/Masters start at 20″/16″. Rx+ start at 30″/24″.
Spend 5-10 minutes as a group – Coach’s choice of movements.
Take as long as needed to establish a 1RM
Take as long as needed to find a 1RM
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.
Partner AMRAP 20 minutes:
100 DB snatches, alternating arms each rep
100 OH DB lunges (50 left/50 right)
100 DB front squats
*One partner working at a time. Use same DB for all movements. For lunges, hold DB OH and lunge forward until back knee touches ground, then push back up to starting position, alternate legs each rep. Do even work with each arm/leg.
Modify lunges as needed.