CrossFit Roselle – CrossFit
Warm-up
Active Warm-up (No Measure)
High knees, butt kicks, etc. Dynamic.
Weightlifting
Clean and Jerk (1 Rep EMOM 10 Min)
WOD
5k Run (Time)
Max Effort 5k Run
High knees, butt kicks, etc. Dynamic.
Max Effort 5k Run
5 rounds
5 Deadlifts
7 Burpee jump overs
Deadlifts at 75% of 1RM
See above
5 Rounds of:
30 Quick feet (15 each foot)
20 Sprawl jumps
500m Row
*Rest 3 minutes between rounds. Shoot for negative splits, so start off at 50% and build up.
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
10-9-8-7-6-5-4-3-2-1 Reps for time of:
KB swings, 75#/55#
Burpees
*Complete 1 rope climb after each round, 18’/15′
Snatch warm up and skill w/ PVC
Start at 65% 1RM and increase 5-10# each rep if possible. If you fail, wait until next rep and try again. If you fail again, reduce weight and complete remaining reps. Do not end on a failure.
For Time:
150 Wall-Ball Shots, 20# / 14#
Practice DU’s for 2 minutes
Snatch warm up and skill w/ PVC
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
3 Rounds
DB Complex using 2 Dumbells:
6x Snatch
6x Upright Row
6x Press
6x Push Press
6x Bent Over Row
30 Walking Lunges
2 Rounds of:
10 Sumo deadlift high pulls
10 Thrusters
10 V-ups
10-8-6-4-2 Reps for time of:
Deadlifts, 225#/155#
Pull-ups
Dips
*Rx+ 315#/205# & Muscle ups
See above
10 each with a partner
– Medball Pitch/Catch
– Medball Sit Up
– Medball Twist
– Med Volleyball
WOD: For total time:
Run 200m
Rest 30 seconds
Run 400m
Rest 60 seconds
Run 800m
Rest 90 seconds
Run 400m
Rest 60 seconds
Run 200m
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.
AMRAP 20 Min:
Sled pushes
Sprints
Wall Climbs
Tire Flips
*5 minutes each station. Go hard when it’s your turn and earn your rest. And try to have a little fun while you’re at it 😉
– 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:
200m Farmer’s Carry
400m Run
Record time and weight used.