CrossFit Roselle – Endurance
Warm-up
Do What Dave Says… (No Measure)
See above
WOD
Rows, Rests (Distance)
Perform 10 Rounds of the following for total meters:
Row for 2 minutes
Rest for 2 minutes
See above
Perform 10 Rounds of the following for total meters:
Row for 2 minutes
Rest for 2 minutes
Practice DU’s for 2 minutes
See above
Suit and rank determine work.
Spade – Pull Up
Heart – Squat
Club – V-Up
Diamond – OH Squat
5 Rounds Every 5 Minutes
500m Row
Max Effort Push Up
– Med ball cleans (bounce at bottom each rep)
– Mountain climber hip stretch
– Shoulder kip/pull-ups
20 seconds on/10 seconds off, 3 times through
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
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
50-40-30-20-10
Double-unders
Sit-ups
Practice DU’s for 2 minutes
High knees, butt kicks, etc. Dynamic.
-Box Jumps
-Roll to Stand (sub sit-ups)
-Handstand Hold (sub overhead barbell hold)
*20 seconds on/10 seconds off x 3 rounds.
3 Rounds
10 Box Jump
10 Floor Wiper
20 OH Walking Lunge
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
For time:
15 Clean & jerks, 135#/95#
Row 500m
15 Clean & jerks, 135#/95#
*Rx+ 165#/110#
See above
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
20 Minute Partner AMRAP
10 Thrusters
10 Bar over Burpees
200m Run
High knees, butt kicks, etc. Dynamic.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
20 Min Partner AMRAP:
30 Pull-ups
40 KB swings, 55#/35#
50 Abmat sit-ups
60 Quick feet
*Only one person working at a time.
2 Rounds:
10 Med ball cleans
1 minute lat roll out
30 second handstand hold
10 pull-ups
For Time:
21 Thruster, 65# /45#
21 Bar Facing Burpees
18 Thruster, 65# /45#
18 Bar Facing Burpees
15 Thruster, 65# /45#
15 Bar Facing Burpees
12 Thruster, 65# /45#
12 Bar Facing Burpees
9 Thruster, 65# /45#
9 Bar Facing Burpees
6 Thruster, 65# /45#
6 Bar Facing Burpees
3 Thruster, 65# /45#
3 Bar Facing Burpees
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees
See above
Complete 5 Rounds of:
1 minute jumping jacks
1 minute Abmat sit-ups
1 minute jump ropes
1 minute air squats
*Rest 4 minutes between each round. Keep track of total reps each round and record. Goal is max reps each round.