CrossFit Roselle – CrossFit

Warm-up

Barbell Warmup (No Measure)

10 Bent over Rows

10 Hang Power Cleans

10 Front Squats

10 Push Presses

10 Hang Snatches

10 Overhead Squats

Skill/Strength

Hang Power Cleans/Push Jerks (1-1-1-1-1)

4 Hang power cleans + 2 Push Jerks
Each set should be unbroken – do not set bar down once you begin a set.

WOD

Row/Sit-ups/Push-presses/Burpees (Time)

For time:

100 Cal row

75 Abmat sit-ups

50 Push presses, 75#/55#

25 Burpees

*Rx+ 50 Cal row, 50 TTB, 25 PP @ 135#/95#, 25 Burpees

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

Rope climbs/Wall Balls/Run (AMRAP – Rounds and Reps)

AMRAP 20 Min:

10 Rope climbs

100 Wall balls, 20#/14#

1000m Run

*One person working at a time, except run which both partners do together.

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

Rows/Power cleans/Wall walks (Time)

5 Rounds of:

Row 350

10 Power cleans, 115#/75#

3 Wall walks or 3 bar muscle ups

*Rest 3 minutes between rounds. Rx+ for 350m Row, 5 Power cleans @ 185#/125# and 5 Bar muscle ups.

Rows/Power cleans/Wall walks (Time)

5 Rounds of:

Row 350

10 Power cleans, 115#/75#

3 Wall walks or 3 bar muscle ups

*Rest 3 minutes between rounds. Rx+ for 350m Row, 5 Power cleans @ 185#/125# and 5 Bar muscle ups.

CrossFit Roselle – CrossFit

Warm-up

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

2 Rounds of:

Row 300m

10 SDHP

10 Thrusters

10 V-ups

Skill/Strength

Muscle-ups (Progressions)

-Ring row to ring dip

-Lying kip up to deep ring dip

-Kipping w/ arms at 90 degrees

—

Jumping bar muscle ups

WOD

DB Snatches/Box jumps/Double unders (Time)

5 Rounds for time:

10 DB snatches, alt arms each rep, 50#/35#

5 Box jumps, 24″/20″

20 Double unders

*Rx+ 75#/50#, 30″/24″, and 30 UB DUs/round.

CrossFit Roselle – Masters/Beginners

Warm-up

Do What Dave Says… (No Measure)

See above

Skill/Strength

Turkish Get Up (1-1-1-1)

Anyhow (1-1-1-1)

WOD

Metcon (Time)

5 Rounds for time:

2 Man Maker

8 Box Jump

8 Toes to Bar

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

Burped/Sit-ups/Rows (6 Rounds for time)

6 Rounds, each for time of:

10 Burpees

20 Abmat sit-ups

500m Row

*Rest 3 minutes between rounds. First 2 rounds at 50% effort. Second 2 rounds at 70% effort. Last 2 rounds at 90% effort. Record times for each round.

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 (5-5-5-5)

Start at 80% and increase each set if possible.

WOD

OH Walking lunges/KB swings (Time)

21-15-9 reps for time of:

OH Walking lunges

KB swings

CrossFit Roselle – CrossFit

Warm-up

Medball clean into wall ball/OH barbell stretch (No Measure)

2 Rounds of:

10 Med ball cleans into wall ball shots

1 Minute OH barbell stretch on foam roller

Skill/Strength

Clean and Jerk (1 Rep EMOM 10 min)

Start around 65-70% and increase each rep if possible.

WOD

Burpees/Row/Run (Time)

For time:

15 Burpees

Row 1000m

15 Burpees

Run 800m

15 Burpees

CrossFit Roselle – Masters/Beginners

Warm-up

Mobility 2 (No Measure)

Leg Over, Leg Hug, Body Rock, Scorpion, Cossack, Runner, Table

Double Unders (No Measure)

Practice DU’s for 2 minutes

Warm-up (No Measure)

10 KB Swing

10 KB Lunge

10 KB Goblet Squat

Weightlifting

Back Squat (Max Rep)

Body weight/.67body weight. Scale as needed to get at least 5 reps

WOD

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Scale as needed.

CrossFit Roselle – CrossFit

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

Skill/Strength

Turkish Get Up (4-4-4-4-4)

2 reps/arm with no rest once set has started.

WOD

Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.