CrossFit Roselle – CrossFit

Warm-up

Group Stretch (No Measure)

Static stretches, yoga poses, etc.

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

Clean and Jerk (1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 MIN:

1 Clean & jerk, 185#/125#

2 Strict Pull-ups

3 Burpees

CrossFit Roselle – Masters/Beginners

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

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

Weightlifting

Back Squat (5-5-5-5-5)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

7 Medball Clean

7 Push Up

CrossFit Roselle – CrossFit

Warm-up

Group Stretch (No Measure)

Static stretches, yoga poses, etc.

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 (2RM)

Metcon

1000m Row (Time)

Max Effort 1000m Row

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

CrossFit Roselle – CrossFit

Warm-up

Group Stretch (No Measure)

Static stretches, yoga poses, etc.

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

Metcon

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups

CrossFit Roselle – Masters/Beginners

Warm-up

Row 500m – Gentle Pace (No Measure)

Shoulder Stretches (No Measure)

Using bands or PVC

Cards (No Measure)

Suit and rank determine work.

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minutes Partner AMRAP

20 Clean and Jerk

40 Weighted Step Up

60 Weighted Sit Up

CrossFit Roselle – Endurance

Warm-up

Do What Dave Says… (No Measure)

See above

Metcon

Metcon (10 Rounds for time)

Perform 10 Rounds of the following:

Row 250m

*Rest 3 minutes between efforts.

CrossFit Roselle – Masters/Beginners

Warm-up

Floor Stretches (No Measure)

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

Double Unders (No Measure)

Practice DU’s for 2 minutes

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

Deadlift (5-3-3-3-3)

Metcon

Metcon (Time)

2 Rounds of:

30 Calorie Row

25 Toes to Bar

20 Wall Ball

CrossFit Roselle – CrossFit

Warm-up

Group Stretch (No Measure)

Static stretches, yoga poses, etc.

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

Thruster (1RM)

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

CrossFit Roselle – CrossFit

Warm-up

Group Stretch (No Measure)

Static stretches, yoga poses, etc.

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Weightlifting

Snatch (1RM)

Metcon

Metcon (AMRAP – Reps)

10 Minute Ladder:

10 Unbroken Double unders

20 Unbroken Double unders

30 Unbroken Double unders

40…

*Continue adding 10 reps each round until time expires. Perform 5 roll to stands for each break (excluding between rounds). Your score is the highest completed round.

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

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

Front Squat (5-5-5-5-5)

Metcon

Metcon (AMRAP – Reps)

Every Minute on the Minute (EMOTM)

Even: 5 Roll to Stand

Odd: Kettlebell Swing