CrossFit Roselle – CrossFit

Warm-up

Med Ball/MCHP/Shoulder Kip (No Measure)

– 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

Weightlifting

Back Squat (2-2-2-2-2-2)

WOD

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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

Reverse tire/sled pull (3 sets)

WOD

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

CrossFit Roselle – Masters/Beginners

Warm-up

Double Unders (No Measure)

Practice DU’s for 2 minutes

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

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.

Skill/Strength

Push Jerk

WOD

Metcon (Time)

3 Rounds

10 Box Jump

10 Floor Wiper

20 OH Walking Lunge

CrossFit Roselle – CrossFit

Warm-up

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

Hang Power Snatch + Power Snatch (1-1-1-1-1-1-1)

WOD

Metcon (Time)

For time:

15 Clean & jerks, 135#/95#

Row 500m

15 Clean & jerks, 135#/95#

*Rx+ 165#/110#

CrossFit Roselle – Masters/Beginners

Warm-up

Do What Dave Says… (No Measure)

See above

Agility Ladder (No Measure)

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Metcon (No Measure)

20 Minute Partner AMRAP

10 Thrusters

10 Bar over Burpees

200m Run

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)

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.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Med ball cleans

1 minute lat roll out

30 second handstand hold

10 pull-ups

WOD

CrossFit Games Open 16.5 Scaled (Time)

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

CrossFit Games Open 14.5 and 16.5 (Time)

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

CrossFit Roselle – Endurance

Warm-up

Do What Dave Says… (No Measure)

See above

WOD

Metcon (5 Rounds for reps)

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.

CrossFit Roselle – Masters/Beginners

Warm-up

Double Unders (No Measure)

Practice DU’s for 2 minutes

Floor Stretches (No Measure)

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

Warm-up (No Measure)

Specific Warmup
Calf Stretch, Arm Bar

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

Push Jerk

Metcon

Metcon (Time)

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

Push Jerk

Jumping Pull Up

CrossFit Roselle – CrossFit

Warm-up

Warm-up

Agility Ladder (No Measure)

Gymnastics

Handstand Walk (4 x 25′)

WOD

Metcon (Time)

3 Rounds for time of:

300m Row

20 Burpees

10 Split jerks, 135#/95#