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 (AMRAP – Reps)

Part A: AMRAP 10 Min:

7 Push presses, 95#/65#

7 Box jumps, 24″/20″

7 Kipping knee raises

–

Part B: AMRAP 10 Min:

Sled push for distance, 200#/135#

–

*Complete both parts for a 20min workout. Rx+ 135#/95#, 30″/24″, TTB, and 300#/200#.

CrossFit Roselle – Masters/Beginners

Warm-up

Joint Roll Out (No Measure)

Neck, Shoulders, Hips, Knees, Ankles

Crossfit Warmup – 1 round (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

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes:

200m Run

7 Floor Press

7 Floor Wiper

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

Runs/Rope climbs/Tire flips/Wall climbs (Time)

AMRAP 25min:

Run 800m

2 Rope climbs, 18’/15′

4 Tire flips, #2, #3

2 Wall climbs, 8’/6′

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

MCPUs/Burpees/Deadlifts (Time)

5 Rounds of:

10 Mountain climber push-ups

15 Burpees

10 Deadlifts, 185#/125#

*Rest 3 minutes between rounds. Rx+ for same format but 10 dips, 10 burpees, and 5 deadlifts, 315#/205#.

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

Rows, Rests (Distance)

Perform 10 Rounds of the following for total meters:

Row for 2 minutes

Rest for 2 minutes

CrossFit Roselle – Masters/Beginners

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Cards (No Measure)

Suit and rank determine work.

Metcon

Metcon (Time)

Run 800 meters

50 push press 45/35#

Row 1000 meters

CrossFit Roselle – CrossFit

Warm-up

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.

Skill/Strength

Reverse tire/sled pull (x3 down and back)

WOD

Sit-ups/Walking lunges/Pull-ups (Time)

21-15-9 Reps for time of:

Abmat sit-ups

OH walking lunges, 35#/25#

Pull-ups

OH walking lunges, 35#/25#

*Rx+ Toes to bar, 45#/35#, Chest to bar pull-ups

CrossFit Roselle – CrossFit

Warm-up

Row/Med Ball Clean/MCPU (No Measure)

3 Rounds of:

10 cal row

10 med ball cleans

10 mountain climber push-ups

Skill/Strength

Squat Clean Thruster (1RM in 15 minutes)

WOD

Power cleans/Thrusters (AMRAP – Reps)

AMRAP 5 minutes:

5 Power cleans, 95#/65#

5 Thrusters, 95#/65#

*Rx+ 135#/95#. Make sure you can do at least one round unbroken, so scale weight accordingly.

CrossFit Roselle – Masters/Beginners

Warm-up

Floor Stretches (No Measure)

On floor: Side roll, hip raises, cat/camel, etc..

Goblet Squat/Bulgarian Split Squat/Samson (No Measure)

3 rounds 20/10 work/rest

Goblet Squat

Bulgarian Split Squat

Samson Stretch

Weightlifting

Deadlift

Work up to a heavy single deadlift.

Metcon

Metcon (Time)

For time:

55 Burpees

34 Overhead Squats

21 Ring Dips
Scale and modify as needed.

CrossFit Roselle – CrossFit

Warm-up

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Skill/Strength

Snatch (1 rep EMOM 10 Min)

WOD

Run/DB Snatches/Burpees/DB C&J/Row (Time)

For time:

400m Run

30 DB Snatches, alternating arms each rep, 50#/35#

20 Burpees

30 DB Clean & jerks, alternating arms each rep, 50#/35#

40 Cal Row

–

Rx+

For time:

30 Cal Row

10 DB snatches, alternating arms each rep, 90#/60#

20 Burpees

10 DB clean & jerks, alternating arms each rep, 90#/60#

30 Cal Assault Bike