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.

Skill/Strength

Split Jerk (1RM)

WOD

KB Swings/Push Presses/Pull-ups (AMRAP – Rounds and Reps)

AMRAP 10 Min:

8 KB swings, 55#/35#

4 Shoulder presses, 95#/65#

4 Strict pull-ups

*Rx+ 75#/55# KBS, 4 HSPUs, 2 MUs

CrossFit Roselle – Open Gym

Skill/Strength

Reverse lunge steps (4-4-4-4-4)

Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
4 total reps, so 2/leg. No pausing/resting with knee on ground. If you pause, it is a failed rep.

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.
4 reps EACH leg. Start with weaker leg. Make sure working leg stands to full extension without help from non-working leg.

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

Start at 80% and increase each rep if possible.

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 (3-3-3-3-3)

WOD

Power Cleans/Double Unders (Time)

5 Rounds for time of:

5 Power cleans, 135#/95#

40 Double unders

*Rx+ 205#/135# & 40 UB DUs

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

Jumping jacks/sit-ups/jump rope/squats (5 Rounds for reps)

Complete 5 Rounds of:

1 minute jumping jacks

1 minute Abmat sit-ups

1 minute jump ropes

1 minute air squats

*Rest 4 minutes between each round. Keep track of total reps each round and record. Goal is max reps each round.

CrossFit Roselle – Masters

Warm-up

Joint Roll Out (No Measure)

Neck, Shoulders, Hips, Knees, Ankles

Crossfit Warmup – 2 Rounds (No Measure)

10 Pull Up / Ring Row

10 Ring Dip / Push Up

10 GHD Sit Up / V Up / Sit Up

10 GHD Back Extension / Superman

10 Overhead Squat

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

CrossFit Roselle – CrossFit

Warm-up

Medball Partner Warmup (No Measure)

10 each with a partner

– Medball Pitch/Catch

– Medball Sit Up

– Medball Twist

– Med Volleyball

Skill/Strength

Dips (Kipping Practice)

WOD

Rows/Burpee Box Jumps/MCPUs (Time)

3 Rounds for time:

30 Cal Row

20 Burpee box jumps, 24″/20″

10 Mountain Climber Push-ups (3 steps + 1 push-up = 1 rep)

Assault Bike/Burpee Box Jumps/Ring Dips (Time)

3 Rounds for time of:

15 Cal Assault bike

15 Burpee Box jump overs, 24″/20″

15 Ring dips

CrossFit Roselle – Open Gym

Skill/Strength

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

Paused Front Squat (2-2-2-2-2)

Start at 85% and increase each set if possible.

Weighted Pull-ups (5-5-5-5)

CrossFit Roselle – CrossFit

Warm-up

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Skill/Strength

Snatch (15 Min Skill Work)

WOD

DB Snatches/DB OH Lunges (Time)

21-15-9 Reps for time of:

DB snatches left arm

DB OH lunge steps left arm

DB snatches right arm

DB OH lunge steps right arm

*Rx 50#/35#, Rx+ 75#/50#

CrossFit Roselle – Masters

Warm-up

Do What Dave Says… (No Measure)

See above

Double Unders (No Measure)

Practice DU’s for 2 minutes

Box Jump/Roll to Stand/Handstand (No Measure)

-Box Jumps

-Roll to Stand (sub sit-ups)

-Handstand Hold (sub overhead barbell hold)

*20 seconds on/10 seconds off x 3 rounds.

Weightlifting

Back Squat (5-5-3-3-3+)

Metcon

Walking Lunge/Plank Walk (Time)

3 Rounds of:

20 OH Walking Lunge

20 Plank Walk

CrossFit Roselle – CrossFit

Warm-up

Row/SDHP/Thrusters/V-ups (No Measure)

2 Rounds of:

Row 300m

10 SDHP

10 Thrusters

10 V-ups

WOD

Runs/Deadlifts/Rope Climbs (Time)

5 Rounds for time of:

Run 400m

5 Deadlifts, 225#/155#

2 Rope climbs, 18’/15′

*Rx+ for 200m Runs & 315#/210# DLs.