CrossFit Roselle – Masters/Beginners

Warm-up

Joint Roll Out (No Measure)

Neck, Shoulders, Hips, Knees, Ankles

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

Practice a skill of your choice.

Metcon

Metcon (AMRAP – Reps)

Tabata 8x 20/10 Work/Rest:

Ring Row hold – Ring Row

Squat hold – Squat

Plank hold – Push Up

DL hold – Deadlift 115#/75#
4 sets as static holds followed by 4 sets of movement. Ring Row and Plank holds are at top. Squat hold is at bottom. DL hold is with weight on the ground.

CrossFit Roselle – CrossFit

Don’t forget to pre-order your hoodies and t-shirts! Orders due by Wed evening, 12/9!!!

Warm-up

Active Warm-up II (No Measure)

Forward lunges w/ arms locked out OH

Reverse lunges w/ arms locked out OH

Forward lunges w/ single leg squats

Inch worm push-ups

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

DB Bench Press (5-5-5-5-5)

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DB Pullover (5-5-5-5-5)

Metcon

Metcon (Time)

For time:

50 Back squats, 135#/95#

50 Lunge steps (bar in front rack), 135#/95#

CrossFit Roselle – Masters/Beginners

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

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

Weightlifting

Clean (3-3-1-1-1-1)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 minutes:

10 Floor presses

10 Barbell roll-outs from knees

10 Over bar burpees

20 Second deadlift hold w/ overhand grip
Go for quality over quantity. Choose challenging weight, but something you can floor press for 10 unbroken reps for your first set.

CrossFit Roselle – CrossFit

Don’t forget to pre-order the new t-shirts and sweatshirts! Sign-up sheet at the gym. Orders are due by Wednesday evening, so act quick!

Warm-up

Group Stretch (No Measure)

Static stretches, yoga poses, etc.

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

Metcon (Weight)

EMOTM for 30 Minutes:

5 Burpees

2 DB snatches (heavy, 1 each arm)

20 Double unders

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.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

50 pull-ups

4 rounds of:

– 20 deadlifts

– 10 hang power cleans

50 ring push-ups

*use same weight for DLs and HPCs. Post weight used to notes.

CrossFit Roselle – Masters/Beginners

Warm-up

Joint Roll Out (No Measure)

Neck, Shoulders, Hips, Knees, Ankles

Cards (No Measure)

Suit and rank determine work.
Heart – Air Squat

Club – Bent over Row

Diamond – Jumping Jack

Spade – Push Press

Skill/Strength

Practice – Kipping, Jump Rope, Handstand

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

10 Hang Power Clean

30 Flutter Kick

10 Back Squat

15 Lunge
Use a light barbell for the Cleans and Back Squat. 45#/35# recommended

CrossFit Roselle – CrossFit

Happy Friday!!! Get after it today and earn your weekend fun!

Warm-up

Agility Ladder (No Measure)

Weightlifting

Split Jerk (15 min to find 1RM)

Metcon

Metcon (Time)

21-18-15-12-9-6-3 rep rounds for time of:

Wall balls, 20#/14#

KB swings, 55#/35#

Ball slams, 30#/20#

CrossFit Roselle – Masters/Beginners

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Metcon

Metcon (Time)

3 Rounds of the following:

5 Burpees

Row 250m or Run 200m

10 Burpees

Row 500m or Run 400m

15 Burpees

Row 1000m or Run 800m

*Rest 5 minutes between rounds. First round at 45% effort, second at 65%, last at 85% effort.

CrossFit Roselle – CrossFit

The goal of the workout is constant movement – put up the best time possible!

Warm-up

Group Stretch (No Measure)

Static stretches, yoga poses, etc.

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.

Gymnastics

Box Jumps (Max height)

Metcon

Metcon (Time)

For time:

2000m Row

200 Abmat sit-ups

200 Walking lunges

*Partition as needed, any order.

CrossFit Roselle – CrossFit

Make sure you are making contact with your hip during the snatches and with your upper thigh during the clean and jerks. If you aren’t, you are missing out on a whole lot of power. Lighten the load and practice until you make contact every single time!!!

Warm-up

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Weightlifting

Hang Power Snatch (1 rep EMOTM for 10 minutes.)

Metcon

5min C&J (AMRAP – Reps)

AMRAP 5 minutes:

Clean & Jerks, 155#/105#

*Scale to weight you think you can do at least 20 reps (4/min).