CrossFit Roselle – CrossFit
Warm-up
Roll out
3 Rounds:
-30 double unders
-10 burpees
-10 toes to bar
-10 OH squats
5k Run (Time)
Max Effort 5k Run
Roll out
3 Rounds:
-30 double unders
-10 burpees
-10 toes to bar
-10 OH squats
Max Effort 5k Run
Roll out
3 Rounds of:
-10 DB muscle snatches, alt arms
-10 push-ups
-5 pull-ups
-3 strict TTB
-1 pullover/assisted pullover
AMRAP 20 Min:
-5 Pull-overs
-20 GHD sit-ups
-1 Min plank hold
Group stretch
3 Rounds:
-20 hip circle band side steps (10/side)
-5 med ball cleans
-5 burpee pull-ups
-5 reverse burpees
3 Rounds for Time of:
-30/24 calorie bike
-20 wall balls, 20/14#
-10 HSPUs
*Rx+ for 11/10′ target and wall facing HSPUs.
Group stretch
3 Rounds of:
-10 shoulder kips
-5 burpee box jumps
-5 pull-ups
-10 OH squats
Sled push or Yoke carry
Min 1: 1 Pull-up & 1 push press
Min 2: 2 Pull-ups & 2 push presses
Min 3: 3 Pull-ups & 2 push presses
*Continue adding 1 rep of each movement each minute until you cannot complete the required work within the minute. Rx 95/65#. Rx+ C2B and 135/95#.
Group stretch
Active WU
Dodgeball
Heavy single each arm 15 min
For time, with a partner:
-800m Run
-8 Wall walks
-80 GHD sit-ups
-8 Wall walks
-80 Toes to bar
-8 Wall walks
-80/60 Cal bike
Group stretch
Agility ladder
Dodgeball
Start from the ground until heavy, then move to rack.
5 Rounds for time of:
6 Split jerks (alt legs each rep)
12 Deadlifts
30 Double unders
*Use same bar for split jerks & deadlifts. Record time to complete and post weight used in notes.
Goal for today is to use 60% of your heavy split jerk.
Row 500m
Sampson stretch
10 Pull-ups
10 Dips
10 GHD sit-ups
10 Back extensions
10 OH squats
50 double unders
2 Rounds for time of:
500m Row
400m Run
50 Box jumps, 24″/20″
40 Push-ups
5 Rope climbs, 18’/15′
4 Muscle-ups
Sled push or Yoke carry
3 x 50m
5 rounds for time of:
-10/8 Cal Echo bike
-6 C2B pull-ups
*Rest 2 minutes between rounds. Rx+ 12 C2B pull-ups
Group stretch
3 rounds of:
-10 quick feet
-5 plate ground to OH
-8 OH walking lunges
-3 burpee pull-ups
Roll out
Hip circle band WU
PVC pass throughs
3 rounds of:
-5 dip shrug high elbows
-5 muscle snatches
-5 snatch balances
AMRAP 10 Minutes
-3 overhead squats, 115/75#
-30 double-unders
-6 overhead squats
-30 double-unders
-9 overhead squats
-30 double-unders, etc.
*Continue adding 3 OH squats each round until time expires.
Group stretch
3 rounds of:
-5 dip shrug high elbows
-5 muscle cleans
-5 front sqauts
-5 roll to stands
-5 toes to bar
31 Pumpkin sit-up throws (against wall)
13 Pumpkin twists (sit-up position)
31 Pumpkin wall balls
13 Pumpkin twists
31 Box jumps holding pumpkin
13 Pumpkin twists
31 Pumpkin wall balls
13 Pumpkin twists
31 Pumpkin sit-up throws
*Rx for a 20#/14# pumpkin and 24″/20″ box. No Rx+ today, just have fun and go all out.