10/11/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 10 Min:

-10 Hip circle band plate step up and overs

-6 MC hip stretches

-10 Muscle cleans

-6 Thrusters

-10 Quick feet

-6 Burpee pull-ups

Skill/Strength

Push Press (10-8-5-5-5-5-5)

WOD

Rows/Wall Balls 2 (Time)

For Time:

20 Pulls on the Rower

15 Wall Balls (20/14#)

– Row until you accumulate

2000/1600m


10/9/21 CF Partner

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/Roll Out

Active WU

Dodgeball

WOD

Metcon (Time)

2 Rounds for time (25 min cap):

-3 Rope climbs, 18/15

-30 Hang power snatches, 95/65

-3 Rope climbs

-30 OH squats, 95/65

-3 Rope climbs

-30 Burpees

*Rx+ 135/95


10/8/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Agility Ladder



10 ring rows

10 push-ups

10 OH squats

10 shoulder kips

10 toes to bar

WOD

Runs/DB Bench Presses/Toes To Bar (Time)

AMRAP 30 min:

-500m Run

-15 DB Bench presses, 45/30

-15 Toes to bar


10/7/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 10 min:

-10 Hip circle band plate step-up and overs

-6 MC hip stretches

-5 Med ball cleans into wall balls

-4 Burpee pull-ups

Skill/Strength

Front Squat (10-5-3-1-1-1-3-5-10)

These are all working sets, so warm-ups not included. Goal is go heavier back half, but at least match first half.

1) 10 reps = 60%+

2) 5 reps = 70%+

3) 3 reps = 80%+

4) 1 rep = 90%+

WOD

AMRAP HSPUs (AMRAP – Reps)

AMRAP 3 Min:

HSPUs


10/6/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 10 min:

-10 Quick feet

-8 Plate ground to OH

-6 Plate squat into hamstring stretches

-4 HS push-ups/pike push-ups

-20 Sec side plank hold/side

Skill/Strength

Clean and Jerk (1 rep EMOM 10 minutes)

WOD

Clean & Jerks/Pull-ups (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

-3 Clean & jerks, 135#/95#

-7 Pull-ups

*Rx+ 185#/125# & C2B.


10/5/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 10 min:

-10 Shoulder kips

-6 MC hip stretches

-8 KB swings

-6 Box jumps

-10/8 Cal bike/ski/row

WOD

STPW 21.1 (Time)

For time:

21-15-9 reps of:

Deadlifts

Bar facing burpees

*Complete 75 Double unders after each round.

Teen/Scaled/Masters (50+) – 185#/125#.

Rx/Masters (35-49) – 225#/155#.

Scaled/Masters (50+) – sub 100 single unders after each round.

Cool Down

Plank (Time)

Max Effort Prone Plank on Elbows
Note ME time, then continue until 4 min accumulated.


10/4/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up

Warm-up (No Measure)

AMRAP 10 min:

-Row/bike/ski 10/8 cal

-Sampson stretch

-10 Pull-ups

-10 Dips

-10 GHD sit-ups

-10 GHD hip extensions

-10 OH squats w/ barbell

WOD

Row 50/40 Cal (Time)

Row 50/40 Cal for time

Bike 50/40 Cal (Time)

Bike 50/40 Cal for time

Ski 50/40 Cal (Time)

Ski 50/40 Cal for time

Row 25/20 Cal (Time)

Row 25/20 Cal for time

Bike 25/20 Cal (Time)

Bike 25/20 Cal for time

Ski 25/20 Cal (Time)

Ski 25/20 Cal for time


10/2/21 CF Partner

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/roll out

Active WU

Dodgeball

WOD

Metcon (AMRAP – Rounds and Reps)

In 25 min:

AMRAP:

-1 Sled push 50m, heavy

-4 x 200m runs, one partner at a time

-40 Hang power cleans, 115/75

-40 Sledgehammer strikes, 10/8

*Accumulate 100 GHD sit-ups during WOD


10/1/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Agility ladder

PVC passthroughs

OH band stretch

3 wall walks w/ nose against wall at top

Skill/Strength

Handstand Walk (Practice)

WOD

OH DB Lunge/DB Box Step-ups/HSPUs/Handstand Walks (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

100′ DB OH lunge

20 DB box step ups, 24”/20”

20 HSPUs

100′ HS walk

*Sub HR push-ups for HSPUs, sub 40 DB push presses for the HS walks. Rx 50#/35# DBs. Rx+ strict HSPUs.


9/29/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 10 Minutes:

Row/bike/ski 20/15 cal

10 Rotator cuff WUs

10 Ring rows

10 Ball slams

10 Hollow rocks

20 Double unders

Skill/Strength

Pull-ups (Practice kipping, butterfly, etc.)

WOD

Annie Likes To Do Some Pull-ups (Time)

50-40-30-20-10 reps for time of:

-Double unders

-Sit-ups

*Perform 15 Pull-ups after each round. Rx+ C2B.