CrossFit Roselle – Masters/Beginners

Warm-up

Double Unders (No Measure)

Practice DU’s for 2 minutes

Do What Dave Says… (No Measure)

See above

Medball Partner Warmup (No Measure)

10 each with a partner

– Medball Pitch/Catch

– Medball Sit Up

– Medball Twist

– Med Volleyball

WOD

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

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 (3-3-3-3-3)

WOD

Rows/Burpee Box Jumps (Time)

3 Rounds for time of:

500m Row

20 Burpee box jumps, 24″/20″

CrossFit Roselle – Masters/Beginners

Warm-up

Double Unders (No Measure)

Practice DU’s for 2 minutes

Do What Dave Says… (No Measure)

See above

Cards (No Measure)

Suit and rank determine work.
Spade – Push Up

Heart – Pull Up

Club – Squat

Diamond – Side Plank Reach Through

WOD

Metcon (No Measure)

20m AMRAP with a partner:

A)

10 Thruster

5 Medball Twist

B)

10 Back Squat

5 Burpee

C) 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)

AMRAP 20MIN:

20 DB clean and jerks

100 Push-ups

20 DB clean and jerks

50 Toes to bar

20 DB clean and jerks

200 Lunge jumps

CrossFit Roselle – CrossFit

Warm-up

Row/Standard Warm-up (No Measure)

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

Gymnastics

Bar Muscle-ups (Practice)

WOD

Metcon (AMRAP – Reps)

AMRAP 7MIN:

10 Power snatches, 45#/35#

5 Jumping chest to bar pull-ups

Rx+ OPEN WOD 16.3

CrossFit Roselle – Endurance

Warm-up

Do What Dave Says… (No Measure)

See above

WOD

Metcon (4 Rounds for reps)

5 Rounds of the following:

1 minute jump rope (single unders)

1 minute mountain climbers (no push-ups)

1 minute jumping jacks

1 minute burpees

*Rest 4 minutes between rounds. Start off at 40-45% effort and increase each round. Record reps/round and post.

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..

Agility Ladder (No Measure)

WOD

Metcon (No Measure)

Five Stations

2 rounds 2 minutes per station

Box Jump

Band Static Holds – OH, DL

Medball Woodchop

Reverse Burpee / Roll to Stand

Flutter Kick

CrossFit Roselle – CrossFit

Warm-up

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.

Weightlifting

Snatch (2-2-2-2-2)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 minutes:

5 Box jumps, 24″/20″

10 DB snatches, 45#/30#, alternating arms each rep

*Rx+ 30″/24″ & 65#/45#

CrossFit Roselle – CrossFit

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Weightlifting

Sled Push (x 3 )

WOD

Metcon (Time)

4 Rounds for time of:

Run 400m

8 Muscle-ups

CrossFit Roselle – Masters/Beginners

Warm-up

Joint Roll Out (No Measure)

Neck, Shoulders, Hips, Knees, Ankles

Bear Crawl (No Measure)

Bear Crawl and variations:

Side Crawl

Gorilla Crawl

Crab Walk

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 (Time)

2 Rounds

21 DB Snatch L Arm

10 V-Up

21 DB Snatch R Arm

10 V-Up