CrossFit Roselle – Masters/Beginners

Warm-up

Do What Dave Says… (No Measure)

See above

Metcon

Metcon (No Measure)

5 Stations, 4 minutes per station with a partner:

– Barbell Straight Leg Deadlift

– Burpee

– Tabletop

– Jump Squat

– DB Pullover

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 – Rounds and Reps)

AMRAP 20 Min:

10 DB Snatches (alternating arms each rep)

10 Weighted box step-ups (5 each leg)

10 Burpees AFAP

*One partner completes full round while other partner rests. Alternate rounds and get through as many rounds as possible. When it’s your turn, give 110% effort. One DB per person.

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

Yoke Carry (1-2 carries, down & back)

Reverse tire/sled pull (1-2 trips, down & back))

WOD

Metcon (Time)

Complete 6 sprints as a group, then complete 5 rounds of the following for time:

12 Toes to bar

10 KB swings, 55#/35# (75#/55# Rx+)

CrossFit Roselle – Endurance

Warm-up

Do What Dave Says… (No Measure)

See above

WOD

Mountain Climbers/Jumping Jacks/Row for Calories (3 Rounds for calories)

3 Rounds for total calories:

150 No push-up mountain climbers (each step counts as a rep)

100 Jumping jacks

100 Strokes on rower for calories.

*Rest 5 minutes between rounds. The mountain climbers should be at an easy pace, the jumping jacks at a medium pace, and the row should be fast pace but consistent. Record calories for each row.

CrossFit Roselle – Masters/Beginners

Warm-up

Do What Dave Says… (No Measure)

See above

Skill/Strength

Turkish Get-up and Anyhow

Complete a KB Turkish Get-up followed by a KB Anyhow with same weight. Add weight until you cannot complete the Anyhow. Continue with Turkish Get-up.

WOD

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

CrossFit Roselle – CrossFit

Warm-up

KB Swings/Box jumps/Quick Feet (No Measure)

3 Rounds of:

10 KB swings

10 Box jumps

10 Quick feet (each foot)

500m Row (Time)

Max Effort 500m Row

WOD

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

CrossFit Roselle – CrossFit

Warm-up

Row & Reverse (No Measure)

2 Rounds of the following:

350m Row

10 Reverse Burpees

WOD

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups

Cool Down

Foam Roll and Lacrosse Ball (No Measure)

Spend 10 minutes rolling out/smashing/mobilizing

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

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 (Time)

10-9-8-7-6-5-4-3-2-1

Deadlift 155#/100#

Push Press 75#/55#

Snatch 75#/55#

CrossFit Roselle – CrossFit

Cool Down

Warm-up

Cindy/Double Unders (No Measure)

Complete 3 Rounds of the following:

5 Pull-ups

10 Push-ups

15 Air squats

20 Double unders

WOD

The CrossFit Total (Total Weight)

CrossFit Roselle – Masters/Beginners

Warm-up

Kettlebell/Quick Step/Plank (No Measure)

3 rounds 20/10 second work/rest of:

Kettlebell Swing

Quick Step

Plank

Skill/Strength

Hang Power Clean

Metcon

Metcon (No Measure)

With a partner:

20m AMRAP of:

250M Row

5 Hang Power Clean 115#/75#

15 Pull Up
One partner works, one partner rests.