CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up 2 (No Measure)

Tabata Style – 20 seconds on, 10 seconds off. Rotate through all movements for 3 full rounds.

– TTB/Kipping knee raises

– KB swings, light

– Barbell thrusters

– Mountain climber push-ups

– Quick feet

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.

WOD

Rows/Pull-ups/Box Jumps (Time)

5 Rounds for time of:

300m Row

15 Pull-ups

5 Box jumps, 30″/24″

*Rest 3 minutes between rounds. Scaled/Masters 10 Pull-ups or RRs/rd and 24″/20″ box jumps (step ups allowed). Rx+ 15 C2B pull-ups, 36″/28″ Box jumps.

CrossFit Roselle – Masters

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Barbell Warmup (No Measure)

10 Bent over Rows

10 Hang Power Cleans

10 Front Squats

10 Push Presses

10 Hang Snatches

10 Overhead Squats

Weightlifting

Thruster (3-3-3-3-3+)

Metcon

Jump over Bar/Shoulder to Overhead (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

30 Jump over Bar

15 Shoulder to Overhead 65#/45#

CrossFit Roselle – CrossFit

Warm-up

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.

Skill/Strength

Overhead Squat (3 Reps EOMOM for 10 Min)

WOD

SDHP/HPC/PP/OH Squat/Burpees (Time)

5 Rounds for time of:

10 Sumo deadlift high pulls

10 Hang power cleans

10 Push presses

10 OH squats

10 Burpees

*Rx 65#/45#, scaled/masters, 45#/35#, Rx+ 95#/65#

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

DB Snatches/Rows/V-ups/Wall Balls (AMRAP – Reps)

AMRAP 20 MIn:

40 DB Snatches, alt arms each rep

50 Cal Row

60 V-ups

70 Wall balls, 20#/14#

*Only 1 partner working at a time. Rx+ 75#/50# DB snatches, TTB, and 35 UB Wall balls each. Scaled/Masters Abmat sit-ups, and Wall balls @ 20#/10# to 9′ targets.

CrossFit Roselle – Masters

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

Burpee/Box Jump/Jumping Pull Up (AMRAP – Reps)

Partner AMRAP 20 Minutes:

10 Burpee

10 Box Jump

10 Jumping Pull Up
One partner works, the other rests.

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up 2 (No Measure)

Tabata Style – 20 seconds on, 10 seconds off. Rotate through all movements for 3 full rounds.

– TTB/Kipping knee raises

– KB swings, light

– Barbell thrusters

– Mountain climber push-ups

– Quick feet

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.

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

DLs/Pull-ups/DUs/Burpees (Time)

5 Rounds for time of:

1 Deadlift, heavy

10 Pull-ups

1 Deadlift, heavy

50 Double unders

1 Deadlift, heavy

10 Burpees

*Rest 3 minutes between rounds. Rx+ C2B pull-ups and UB DUs. Scaled/Masters 10 Ring rows, 50 singles, 5 Burpees

CrossFit Roselle – CrossFit

Warm-up

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.

Skill/Strength

Push Press (7-5-5-3-3-3-3)

Sets are performed every 2 minutes as a group. Increase weight each set if possible.

WOD

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Scaled/Masters 95#/65# and Stationary dips or PUSH-UP PR. No Rx+ for this workout – just go as fast as possible.

Cool Down

Yoga Poses/Stretches (No Measure)

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

CrossFit Roselle – Masters

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

DB Snatch/MCHP/DB Push Press (No Measure)

– DB Snatch

– Mountain climber hip stretch

– DB Push Press

20 seconds on/10 seconds off, 3 times through

WOD

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
We will substitute a 500m Row for the 400m Run

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Skill/Strength

Snatch High Pull + Power Snatch + Hang Squat Snatch (1 Rep EOMOM for 5 Sets)

Complete all 3 segments without setting bar down.
While the goal is to go heavy, focus more on perfect form for each rep. No press outs.

WOD

Rope climbs/Burpees (Time)

For time:

3 Rope climbs, 18’/15′

18 Burpees

2 Rope climbs

12 Burpees

1 Rope climb

6 Burpees

*Sub 9 ring rows for each rope climb.

Cool Down

Yoga Poses/Stretches (No Measure)

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

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up 2 (No Measure)

Tabata Style – 20 seconds on, 10 seconds off. Rotate through all movements for 3 full rounds.

– TTB/Kipping knee raises

– KB swings, light

– Barbell thrusters

– Mountain climber push-ups

– Quick feet

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.

Skill/Strength

Bar Muscle-ups (ME Sets Every 3 minutes for 4 sets. )

If you are unable to complete bar muscle ups, do assisted muscle ups using a band or jumping muscle ups from a box. If you are unable to string any together, do as many as possible in 1 minute and rest. Get better at the movement.

WOD

Box Jumps/KB Swings (Time)

5 Rounds for time of:

10 Box jumps, 24″/20″

15 KB swings, 55#/35#

*Rx+ 30″/24″ and 75#/55#. Masters 24″/20″ and 45#/25#. Step ups allowed for masters.

Cool Down

Yoga Poses/Stretches (No Measure)

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