CrossFit Roselle – CrossFit

Warm-up

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.

Med ball cleans/MCHS/Shoulder kips (No Measure)

20 seconds on/10 seconds off x 3 rounds:

Med ball cleans w/ bounce at bottom

Mountain climber hip stretch

Shoulder kips

Skill/Strength

Back Squat (20 min to build to 3RM)

Timer starts immediately after warm-up, so get moving.

WOD

Sit-ups/DB Push presses (Time)

3 Rounds for time of:

50 sit-ups

25 DB push-presses, 50#/35#

*Scaled/Masters 35 Sit-ups/15 DB PP 35#/20#. Rx+ 35 TTB and 20 HSPUs.

CrossFit Roselle – CrossFit

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Dodgeball (No Measure)

5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.

WOD

Metcon (Time)

AMRAP 20min:

200 Double unders

100 Floor presses

200 Cal row

100 Pull-ups

*95#/65# Recommended Rx weight, but scale up or down as needed.

CrossFit Roselle – Masters

Warm-up

Row/Standard Warm-up (No Measure)

Row 500m

Standard warm-up x 1

10 Pull-ups/Ring rows

10 Ring dips/push-ups

10 GHD sit-ups/V-ups

10 Back extensions/supermans

10 OH squats with bar/pvc

WOD

Metcon (No Measure)

5 Station Partner Workout. 4 Minutes per station:

Kettlebell Weighted Step-Up

Barbell RDL

Dumbbell Pull Over

Dips or Push Ups

Medball Volleyball
One partner works the other rests.

CrossFit Roselle – CrossFit

Warm-up

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.

Warm-up (No Measure)

1 Round of:

Row 500m

10 Toes to bar/Kipping knee raises

10 Burpees

10 DB snatches, alt arms

10 Box jumps

10 DB snatches, alt arms

WOD

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

CrossFit Roselle – CrossFit

Warm-up

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.

SDHP/MCPU/TTB (No Measure)

2 Rounds of:

10 Sumo Deadlift High Pulls

10 Mountain Climber Push-ups

10 Toes to Bar

WOD

Rows/Dips/Deadlifts/Rests (Time)

5 Rounds for time of:

350m Row

1 Deadlift, heavy

15 Dips

1 Deadlift, heavy

*Rest 3 minutes between rounds. Scaled/Masters do 15 push-ups. No Rx+ option, just go fast and heavy.

CrossFit Roselle – CrossFit

Warm-up

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.

Cindy/Double Unders (No Measure)

Complete 3 Rounds of the following:

5 Pull-ups

10 Push-ups

15 Air squats

20 Double unders

Skill/Strength

Hang Power Clean (Work up to heavy double in 12 minutes)

WOD

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Scaled/Masters 45#/25#. No Rx+ option, just go for fastest time possible.

CrossFit Roselle – CrossFit

Warm-up

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.

Row/Standard Warm-up (No Measure)

Row 500m

Standard warm-up x 1

10 Pull-ups/Ring rows

10 Ring dips/push-ups

10 GHD sit-ups/V-ups

10 Back extensions/supermans

10 OH squats with bar/pvc

Foam Roll and Lacrosse Ball (No Measure)

Spend 10 minutes rolling out/smashing/mobilizing

WOD

DB Shoulder to OH/Box Jumps/Double unders (Time)

AMRAP 15 min:

10 DB Shoulder to OH, 35#/20#

10 Box jumps, 24″/20″

40 Double unders

*Scaled/Masters 25#/15#, box step-ups, and 60 singles. Rx+ 50#/35# and 30″/24″

CrossFit Roselle – Masters

Warm-up

Joint Roll Out (No Measure)

Neck, Shoulders, Hips, Knees, Ankles

CFR Warm-Up (No Measure)

Tabata style: 20 seconds on, 10 seconds off. Move from one exercise to the next until 3 full rounds completed:

– Double unders

– Pull-ups

– Dips – Ring or stationary

– Hollow rocks

– Supermans

– OH squats

It doesn’t matter how many reps you get. Focus on perfect form. Use this time to warm-up and get better at each movement.

Weightlifting

Power Clean (5-3-3-1-1-1-1-1)

Metcon

Metcon (AMRAP – Reps)

6 Minutes:

200 Jumping Jack

AMAP Goblet Squat

CrossFit Roselle – CrossFit

Warm-up

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.

Warm-up (No Measure)

3 Rounds of:

10 KB swings

5 Slow lowers from inverted hang (sub 10 ring rows)

10 Pistols (sub box pistols or step ups)

Skill/Strength

Squat Clean Thruster (1 Rep EMOM 10 min)

WOD

Wall Balls/Burpees (Time)

30-20-10 Reps for time of:

Wall balls, 20#/14#

Burpees

*Scaled/Masters 21-15-9 rep rounds and 20#/10# to 9′ target. Rx+ for 6″ target burpees.

CrossFit Roselle – Masters

Warm-up

Do What Dave Says… (No Measure)

See above

Dodgeball (No Measure)

5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.

WOD

Metcon (No Measure)

20 minute Partner AMRAP

200m Run

21 KB Swings

12 Pull Ups/Ring Rows
Both partners run. Alternate partners Swing, Pull while the other partner rests.