CrossFit Roselle – Open Gym

AMRAP Snatches (AMRAP – Reps)

AMRAP 5 Minutes:

Snatches, 185#/125#

AMRAP Clean & Jerks (AMRAP – Reps)

AMRAP 5 Minutes:

Clean & Jerks, 225#/155#

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

DLs/PCs/PJs (Time)

For time (20min cap):

40-30-20-10 reps of:

Deadlifts, 225#/155#

Power cleans, 135#/95#

Push jerks, 95#/65#

*Perform 60 Abmat sit-ups or 40 TTB After each round. Only one person working at a time.

CrossFit Roselle – Masters

Warm-up

Joint Roll Out (No Measure)

Neck, Shoulders, Hips, Knees, Ankles

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.

Metcon

Metcon (No Measure)

With a partner complete the following 5 stations, working at each station for 4 minutes:

Plate Pinch Carry

KB Rack Hold

V-Up

DB Snatch

Jumping Jack

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.

Gymnastics

Push-ups (ME)

WOD

5k Run (Time)

Max Effort 5k Run

CrossFit Roselle – Open Gym

Front Rack Lunge (8-8-8-8)

Forward lunge steps. Start heavyish and add weight each set if possible.

Box Step Ups (4-4-4-4-4)

Back rack position. Step up and stand on top of box using only one leg. Do all reps with one leg before changing to other leg. Hip crease should be below knee when foot is resting on top of box.
heavier than last time

Bent Over Row (5-5-5-5)

heavier than last time

CrossFit Roselle – CrossFit

Warm-up

Toes Through Rings/Wall Walks/OH Squats (No Measure)

2 Rounds of:

10 Toes through rings

2 Wall walks

10 OH squats, 45#/35#

WOD

Rope Climbs/Box Jumps/KB Swings (Time)

5 Rounds for time of:

1 Rope climb, 18’/15′

7 Box jumps, 24″/20″

15 KB swings, 55#/35#

*Rest 3 minutes between rounds. Rx+ Legless, 30″/24″, 75#/55#

CrossFit Roselle – Endurance

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

Quick feet/Sprawl jumps/Rows (5 Rounds for time)

5 Rounds of:

30 Quick feet (15 each foot)

20 Sprawl jumps

500m Row

*Rest 3 minutes between rounds. Shoot for negative splits, so start off at 50% and build up.

CrossFit Roselle – Masters

Warm-up

Warm-up (No Measure)

Shoulder mobility series (foam roller, lacrosse ball, band)

Hip mobility series (foam roller, kicks, samson stretch, runner’s stretch)

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

Weightlifting

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

WOD

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

CrossFit Roselle – CrossFit

Warm-up

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 (8RM)

3 warm-up sets and only 3 attempts.

WOD

Row/Push-ups/Wall balls/Double unders (Time)

5 Rounds for time of (15min cap):

10 Cal Row

15 Push-ups

20 Wall balls, 20#/14#

25 Double unders

*Rx+ Assault Bike, Ring Dips, 12’/10′ WB targets, UB DUs.

CrossFit Roselle – Open Gym

Snatch (15 Min to work up to heavy single)

Do a proper warm-up and a few light snatches, then start the clock.

Clean and Jerk (15 Min to work up to heavy single)

do a few light reps, then start the clock.

Shoulder Press (3-3-3-3-3)

heavier than last time