CrossFit Roselle – CrossFit

Warm-up

Medball clean into wall ball/OH barbell stretch (No Measure)

2 Rounds of:

10 Med ball cleans into wall ball shots

1 Minute OH barbell stretch on foam roller

WOD

Metcon (5 Rounds for time)

5 Rounds, each for time of:

15 Burpees

15 Thrusters, 95#/65#

*Rest 3 minutes between rounds. Scale weight to something you can do unbroken for first round.

CrossFit Roselle – Masters/Beginners

Warm-up

Do What Dave Says… (No Measure)

See above

Weightlifting

Squat Clean (3-3-3-3)

Metcon

Metcon (No Measure)

15 Minute Partner AMRAP

10 Knees to Chest

40 Jump Rope Single Under

5 Squat Clean

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:

10 Dips

10 DB snatches

5 Jumps

*Every 4 minutes, stop and do 20 burpees total (only 1 partner working at a time). Alternate partners each movement.

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

Squat Clean (3-3-3-3-3 warm-up sets for WOD)

WOD

Metcon (AMRAP – Reps)

AMRAP 12 minutes:

25 Toes to bar

50 Double unders

10 Squat cleans, 135#/95#

*Rx+ Open WOD 16.2

CrossFit Roselle – Endurance

Warm-up

Do What Dave Says… (No Measure)

See above

WOD

Row/Burpees 2 (10 Rounds for time)

Complete 10 Rounds of the following:

Row 200m

10 Burpees

*Rest 2 minutes between efforts. Start the first round at a very comfortable pace. Your goal is to have negative splits leading up to the final 4 rounds. These last rounds are all out efforts.

CrossFit Roselle – Masters/Beginners

Warm-up

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Medball Partner Warmup (No Measure)

10 each with a partner

– Medball Pitch/Catch

– Medball Sit Up

– Medball Twist

– Med Volleyball

Metcon

Metcon (No Measure)

10-8-6-4-2

Squat Snatch

Vertical Jump

2k Row (Time)

Max Effort 2k Row

CrossFit Roselle – CrossFit

Warm-up

Row/Hang Power Snatch/Snatch Balance (No Measure)

Row 500m

10 Hang power snatches

10 Snatch balances

5 Hang power snatches w/ weight

5 Snatch balances w/ weight

Weightlifting

Overhead Squat (3-3-3-3-3)

WOD

Row/Burpee Pull-ups (Time)

For time:

Row 1000m

50 Burpee pull-ups

CrossFit Roselle – CrossFit

Warm-up

Turkish Get-ups/Windmills (No Measure)

2 Rounds of:

10 Turkish get-ups (5 each arm)

10 Windmills (5 each arm)

Gymnastics

Bar Muscle-ups (3 Sets x ME)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 7MIN:

10 KB swings, 55#/35#

30 Double unders

*Rx+ 75#/55#

CrossFit Roselle – Masters/Beginners

Warm-up

Jumping Jack / Mtn Climber (No Measure)

3 rounds of

20 Jumping Jack

5 Mtn Climber Push Up

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Skill/Strength

Rope Climb (1-1-1)

Practice rope climb:

Jump and pull

Pull to stand from floor

L-sit from floor

Weightlifting

Squat Clean (1-1-1-1-1)

EOMOTM for 10 minutes

3 position squat clean (hang, below the knee, floor)

Metcon

Metcon (Time)

20 minute timecap:

50 Burpee

125 Air Squat

50 Push Press 45#/35#

50 V-Up
Scale reps as needed expecting to finish under 20 minutes.

CrossFit Roselle – CrossFit

Warm-up

Medball clean into wall ball/OH barbell stretch (No Measure)

2 Rounds of:

10 Med ball cleans into wall ball shots

1 Minute OH barbell stretch on foam roller

Weightlifting

Squat Clean Thruster (1RM)

WOD

Metcon (Weight)

5 Rounds of:

5 Squat clean thrusters (approx 65-70% of 1RM)

5 High box jumps

*This workout is not for time. Work on perfect form and max effort on each rep. Record weight and height.