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

Snatch (Hang Snatch + Snatch, 1-1-1-1-1-1-1)

Metcon

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups

CrossFit Roselle – Endurance

Warm-up

Do What Dave Says… (No Measure)

See above

Metcon

Row/Burpees (3 Rounds for time)

Complete 3 Rounds of the following:

5 Burpees

Row 250m or Run 200m

10 Burpees

Row 500m or Run 400m

15 Burpees

Row 1000m or Run 800m

*Rest 5 minutes between rounds. First round at 45% effort, second round at 65%, final round at 85%.

CrossFit Roselle – Masters/Beginners

Warm-up

Joint Roll Out (No Measure)

Neck, Shoulders, Hips, Knees, Ankles

Double Unders (No Measure)

Practice DU’s for 2 minutes

Cards (No Measure)

Suit and rank determine work.
Spade – Table to L-Sit

Heart – Plate Walking Lunge

Club – Plate Press Out

Diamond – Plate to OH

Weightlifting

Lunge, Squat Complex 1 (1-1-1)

5x Backward Lunge Left Leg

5x Backward Lunge Right Leg

5x Back Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

30 Jump over Bar

15 Power snatches 65#/45#
Can sub clean and jerk for snatch.

CrossFit Roselle – CrossFit

Warm-up

Medball Partner Warmup (No Measure)

10 each with a partner

– Medball Pitch/Catch

– Medball Sit Up

– Medball Twist

– Med Volleyball

Gymnastics

Toes-To-Bar (3 x Max Effort)

WOD

Metcon (5 Rounds for reps)

5 Rounds of the following:

In 4 minutes:

– Row 500m

– Complete as many Double Unders as possible in remaining time.

* Rest as needed between rounds. Record row times and DUs completed for each round.

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.

Gymnastics

Handstand Push-ups (3 x Max Effort)

Weightlifting

Power Clean (5 Reps EOMOM for 20 minutes)

CrossFit Roselle – Masters/Beginners

Warm-up

Floor Stretches (No Measure)

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

Crossfit Warmup – 1 round (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)

5 Rounds

3 Deadlift (heavy)

6 Dive Bomber Push Up

9 Plate Twist

12 Jump Lunge
For the deadlift, use your 5 rep max weight.

2k Row (Time)

Max Effort 2k Row

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

Gymnastics

Muscle-ups (3 x Max Effort)

Weightlifting

Thruster (10-10-10-10-10-10-10)

CrossFit Roselle – Masters/Beginners

Warm-up

Joint Roll Out (No Measure)

Neck, Shoulders, Hips, Knees, Ankles

Medball Partner Warmup (No Measure)

10 each with a partner

– Medball Pitch/Catch

– Medball Sit Up

– Medball Twist

– Med Volleyball

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute Partner AMRAP

100 Quick Feet

50 Toes to Bar (Sub 100 V-up or Slamball)

10 Turkish Get Up
Don’t rush the get ups. Alternate arms. Each arm counts as one.

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.

Metcon

Metcon (Time)

For time (20min cap):

100 Burpees

100 Cal Row

100 KB swings

100 KB Weighted lunge steps

100 KB Weighted sit-ups

*Go in any order, but once you start a movement, you must finish that movement before moving on. Only 1 partner working at a time. KB cannot touch the ground the entire workout. 10 additional burpee penalty each time it does.

CrossFit Roselle – CrossFit

Have you registered yet for the OPEN!?

Group Stretch (No Measure)

Static stretches, yoga poses, etc.

Crossfit Warmup – 1 round (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

Weightlifting

Overhead Squat (15 Min to find 1RM)

Metcon

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Shoulder-to-Overhead, 115# / 75#
9 Toes-To-Bar