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

Med Ball Fun (Time)

10-9-8-7-6-5-4-3-2-1 reps for time of:

Med ball cleans

Med ball twists

Wall balls

Med ball sit-ups

*Rx 20#/14#. Sub regular twists and abmat sit-ups as needed. Rx+ 3 Rounds of 35 Wall balls, 35 GHD sit-ups, 20#/14#.

800m Med Ball Run (Time)

800m ball run for time, 20#/14#

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

Box Jumps (3-3-3-3-3)

3 jumps must be completed in 20 seconds to count. Record height of highest jump.

WOD

Rows/Burpee Box Jumps (Time)

3 Rounds for time of:

500m Row

20 Burpee box jumps, 24″/20″

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

5k Row (Time)

Max Effort 5k Row

CrossFit Roselle – Masters/Beginners

Warm-up

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

WOD

1016 Master’s Online Qualifier Event 1 (Time)

21-15-9 reps for time of:

Row (calories)

Thrusters, 95#/65#
Scale weight as needed.

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

Sleds/Yokes (x3 down and back)

Sled push or Yoke carry

WOD

Runs/KB Swings (Time)

For time:

Run 800m

40 KB swings, 55#/35#

Run 400m

20 KB swings, 55#/35#

Run 200m

10 KB swings, 55#/35#

*Rx+ for 75#/55# and under 10min.

Cool Down

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

CrossFit Roselle – CrossFit

Warm-up

Plate Warmup (No Measure)

Using a plate:

10x Ground to OH

10x Lunge

10x Sit Up

10x Twist

10x OH Squat

Skill/Strength

Back Squat (3-3-3-3-3)

Start 1st set @ 80% and increase each set if possible.

WOD

5 Rounds of Standard Warm-up (Time)

5 Rounds for time of:

10 Pull-ups

10 Push-ups

10 V-ups

10 Supermans

10 OH squats, 45#/35#

*Push-ups must be legit to count as Rx. That means chest touches floor at bottom, and hips are brought up at the same time as the chest. Arms fully locked out at top. Rx+ for C2B, ring dips, and toes to bar.

CrossFit Roselle – Masters/Beginners

Warm-up

Joint Roll Out (No Measure)

Neck, Shoulders, Hips, Knees, Ankles

Double Unders (No Measure)

Practice DU’s for 2 minutes

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

Skill

Medball Clean

Practice

Metcon

Metcon (Time)

3 Rounds for time of:

400m Run

21 Medball Clean

12 Pull Up

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

Clean and Jerk (10 min to work up to heavy single)

WOD

Annie-Grace (Time)

For time (15min cap):

50-40-30-20-10 reps of:

Double unders

Abmat sit-ups

*Perform 6 clean & jerks @ 135#/95# after each round. Rx+ 185#/125#

Cool Down

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

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

Box Jump/SLDL/Squat (No Measure)

3 Rounds 20 sec work/10 sec rest

Box Jump

Straight Legged Deadlift

Air Squat

WOD

Metcon (No Measure)

20 Minute Partner AMRAP

18 Walking Lunge

15 V Up

12 Deadlift

9 Power Clean

6 Push Jerk

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)

AMRAP 20 Min:

20 Power cleans

20 Reverse lunge steps, alt legs each rep

20 Barbell roll outs

20 Bar over burpees

*Only one partner working at a time. Rx 115#/75#, Rx+ 155#/105# and 40 TTB in place of the barbell roll outs.