CrossFit Roselle – CrossFit

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

Skill/Strength

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

1 rep each arm/set. Increase weight each set if possible.

WOD

Metcon (AMRAP – Rounds and Reps)

10 MIN Ladder:

1 Pull-up

1 Push-up

1 Sumo deadlift high pull, 75#/55#

2 Pull-ups

2 Push-ups

2 Sumo deadlift high pulls

*Continue adding 1 rep to each movement until time runs out. Rx+ for C2B pull-ups, ring dips, and 135#/95#
Compare to 5/13/16

CrossFit Roselle – Masters/Beginners

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Weightlifting

Deadlift (5-5-5-5)

Find a 5 rep max deadlift. Only one set at max weight.

Gymnastics

Push-ups (2x Maximum unbroken reps.)

Metcon

Metcon (AMRAP – Reps)

5-10-15-20-15-10-5 Double Unders

8 Minute timecap
Each set must be unbroken. Pause between sets. If doing single unders, practice once done for balance of time.

CrossFit Roselle – CrossFit

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

Fun WOD 2 (Time)

For time:

100 Abmat sit-ups

Rest 2 minutes

75 Cal Row

Rest 2 minutes

50 Burpees

Rest 2 minutes

25 Clean & jerks, 135#/95#

*Rx+ GHD sit-ups & 185#/125#

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 (No Measure)

Partner workout, with one working, the other resting. 7 minutes per station:

1. Bike 10 Calories

10 Burpees

30 Second Plank

2. Sled Push for distance

3. Run 200m

Wall Climb (sub 5 Mtn Climber Push Ups)

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:

40 DB Snatches, alt arms each rep

50 Cal Row

60 V-ups

70 Wall balls, 20#/14#

*Only 1 partner working at a time.

CrossFit Roselle – CrossFit

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

Skill/Strength

Hang Power clean x 2 + Jerk (1-1-1-1-1)

Complete 2 hang power cleans and then 1 jerk without setting down barbell

WOD

DT Lite + Runs (Time)

5 Rounds for time (15min cap):

12 Deadlifts

9 Hang power cleans

6 Jerks

200m Run

*Rx 115#/75#

CrossFit Roselle – Endurance

Warm-up

Do What Dave Says… (No Measure)

See above

WOD

Row/Burpee Box jumps (3 Rounds for time)

3 Rounds, each for time of:

Row 750m

20 Burpee box jump overs, 24″/20″

Row 750m

*Rest 5 minutes between rounds. Record times of each round.

CrossFit Roselle – Masters/Beginners

Warm-up

Floor Stretches (No Measure)

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

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Weightlifting

Back Squat (5-5-5-5-5)

Metcon

Metcon (Time)

2 rounds w/ 2 min rest between:

250m Row

25 Slamball

25 Squat

25 Push Up

CrossFit Roselle – CrossFit

Warm-up

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

Skill/Strength

Sleds/Yokes (x3 trips, down and back)

Sled push or Yoke carry

WOD

Fun WOD (Time)

For time (25min cap):

400m Run

100 Double unders

75 Abmat sit-ups

50 Push-ups

800m Run

50 Pull-ups

75 Abmat sit-ups

100 Double unders

400m Run

CrossFit Roselle – CrossFit

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

Skill/Strength

Muscle-ups (Practice/Progressions)

WOD

2016 Master’s Online Qualifier Event 4 (55-59) (Time)

For time (20min cap):

55 Burpees

34 Overhead squats, 75#/55#

21 Ring Dips
Rx+ for 95#/65# OHS and 21 Muscle ups