9/28/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

-200m Run

-Samson stretch

-10 ATYs

-3 Wall walks

-10 Box jumps

-10 HSPUs/pike push-ups

-200m Run

Skill/Strength

Shoulder Press (4 sets x 5 reps)

Pick weight for all sets and stick with it. Complete in 20 minutes.

WOD

Metcon (Time)

6 Rounds For Time (25min cap):

400m Run

12 Box Jump Overs (30/24″)

– Athletes may touch the top

of the box with their hands. Rx+ hurdle jumps, no touching.


9/27/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 10 minutes:

-Row/bike/ski 20/15 cal

-10 Hip extensions

-10 PVC pass throughs

-10 KB swings

-10 Ring rows

Skill/Strength

Deadlift (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

Assault/Echo Bike 30 Seconds (Calories)

Max Effort – calories in 30 seconds


9/25/21 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:

-1000m Partner run

-100 Slam ball side throws, 30/20#

AMRAP remaining time:

-50/40 cal Row

-40/30 Ring push ups

-30/20 cal Bike

-20/10 Bar MUs

*One partner working at a time, except the run. Sub 2x jumping bar MUs.


9/24/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 10 minutes:

-20 Double unders

-10 Hip extensions

-5 ATYs

-2 Wall walks

-5 Box jumps

-5 Ring rows/pull-ups

Skill/Strength

Seated Box Jump (Distance)

From a seated position, jump up onto box.

WOD

DB Push Jerks/DUs/Weighed Step-ups (Time)

3 Rounds For Time:

25 DB Push Jerks (45/30#)

50 Double Unders

25 Weighted Step-ups (24/20″)

50 Double Unders


9/23/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 12 min:

Bike/row 1 min

Up/down dog

Half pigeon

10 PVC passthroughs

10 Muscle snatches

10 snatch balances

Skill/Strength

Power Snatch (1 Rep EMOM 10 minutes)

WU sets of 7-5-3 then start on singles before EMOM

WOD

Bike/Power Snatches/Burpees (Time)

3 Rounds For Time:

15/11 Calorie Bike

12 Power Snatches (95/65#)

9 Burpees

*No Rx+, just go AFAP.


9/22/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 10 minutes:

-200m Run

-10 PVC passthroughs

-10 OH squats

-10 Hollow rocks

-2 Broad jumps

Skill/Strength

Sleds/Yokes (3 trips x 50m)

Sled push or Yoke carry

WOD

Runs/Sit-ups/Wall balls (Time)

3 Rounds for time (25min cap):

-800m Run

-40 Sit-ups

-20 Wall balls, 20#/14#

*Rx+ GHD sit-ups, 30#/20#


9/21/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 10 minutes:

-20 Double unders

-5 Rotator cuff WUs

-6 MC hip stretches

-5 Burpee box jumps

-10 KB swings

Skill/Strength

Hang Power Clean (1 Rep EMOM 10 minutes)

WOD

G.I. Jane (Time)

100 Burpee pull-ups for time.


9/20/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 10 minutes:

-20 double unders

-10 hip circle band plate step up & overs

-5 hip circle band squats

-10 plate ground to OHs

-10 ring rows/pull-ups

Skill/Strength

Back 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%+

Bonus

Metcon (Time)

5 rounds for time of:

-5 DB shoulder presses, 35/20

-5 DB push presses, 35/20

Rx+ 45/30


9/18/21 CF Partner

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Active WU

Dodgeball

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 min:

-200m partner barbell carry, 95/65

-80 deadlifts, 95/65

-40 push presses, 95/65

-4 wall climbs

*One partner at a time, except the barbell carry. Scale weight up/down as needed. Sub 4 jump to extensions for each wall climb.


9/17/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Agility Ladder

Barbell WU

Skill/Strength

Power Clean (1 Rep EMOM 10 minutes)

WOD

Power Cleans/Toes to bar II (AMRAP – Rounds and Reps)

AMRAP 10:

5 Power cleans, 155/105

10 Toes to bar

*Rx+ 205/145. Goal is 5+ rounds, so scale accordingly.