CrossFit Roselle – Masters/Beginners

Warm-up

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Agility Ladder (No Measure)

Metcon

Metcon (No Measure)

15m Partner AMRAP

250m Row -or- 200m Run

12 Burpees

12 Thrusters 45/35#

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:

40 KB swings

Run 100m

30 Burpees

Run 100m

20 Cal row

Run 100m

10 Turkish get-ups

Run 100m

*Only 1 person working at a time. Only 1 person runs each 100m. Record weight and rounds/reps.

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

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

Snatch (Practice)

WOD

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders

CrossFit Roselle – Endurance

Warm-up

Do What Dave Says… (No Measure)

See above

WOD

Metcon (3 Rounds for time)

3 Rounds of:

30 Abmat sit-ups

40 Wall runs

500m Row

*Rest 5 minutes between each round. Complete first round at 50% effort, 2nd at 70%, and last at 90%. Record each round time individually and post results.

CrossFit Roselle – Masters/Beginners

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

Weightlifting

The CrossFit Total (Total Weight)

Do not attempt a 1 rep max unless you have some prior weight history for that lift. Maximum 3 attempts at a new weight. Add max weight for the 3 lifts for a total.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds of:

20 Duck walk steps

10 Frog hops

5 Skin the cats

Weightlifting

Back Squat (4-4-4-4-4)

WOD

Metcon (Time)

30-20-10 Reps of:

Toes to bar

Burpees

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds of:

10 Med ball cleans, 20#/14#

10 Strict toes to bar

Gymnastics

Pull-ups (Practice – kipping, butterfly, chest-to-bar)

WOD

Metcon (Time)

21-15-9 Reps of:

Power cleans, 135#/95#

Box jumps, 24#/20#

*Rx+ 185#/125#, 30″/24″

CrossFit Roselle – Masters/Beginners

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Barbell Warmup (No Measure)

10 Bent over Rows

10 Hang Power Cleans

10 Front Squats

10 Push Presses

10 Hang Snatches

10 Overhead Squats

Weightlifting

Thruster (3-3-3-3-3+)

Metcon

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
Use Masters scaling of:

95#/55# for the barbell

20″ for box height

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Plate Warm-up:

10 straight legged DLs

10 front squats

10 shoulder presses

10 ground to overhead

10 OH lunge steps

10 floor wipers

45#/35#

Weightlifting

Deadlift (2-2-2-2-2-2)

WOD

Metcon (Time)

3 Rounds For Time:

350m Row

20 Ring dips

5 Handstand Push-ups (Rx+ for parallette deficit)

CrossFit Roselle – Masters/Beginners

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

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

Cards (No Measure)

Suit and rank determine work.
Spade – Shoot Through

Heart – Plate Press Out

Club – Plate Walking Lunge

Diamond – Plate Twist

Metcon

Metcon (No Measure)

With a partner, 5 stations, 4 minutes each

Kettlebell Swing

Farmer’s Carry

Floor Press

Dumbbell Snatch

Plank