4/23/22 CF Partner WOD

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/roll out

Active WU

Dodgeball

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 min:

-50 Toes to bar

-40 Sledgehammer strikes

-300m Run

-2 25m sled pushes


Age Group Quarterfinal Workout 2

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Agility ladder

Dodgeball

Skill/Strength

Overhead Squat (Heavy single in 15 minutes)

WOD

2022 Age Group Quarterfinal Workout 2 (Time)

For time:

50 Overhead Squats

40 Bar-Facing Burpees

40 Back-Rack Walking Lunges

30 Bar-Facing Burpees

30 Cleans

20 Bar-Facing Burpees

20 Single-Leg Squats

10 Muscle-Ups

*95/65#. 20 minute time cap.


4/21/22 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

Row/Bike/Run 2 minutes

2 Rounds of the following:

-Sampson Stretch

-10 Pull-ups

-10 Push-ups/dips

-10 GHD sit-ups

-10 Hip/Back extensions

-10 OH squats

-30 Double unders

WOD

5k Run (Time)

Max Effort 5k Run

5k Row (Time)

Max Effort 5k Row

Skill/Strength

Shoulder Press (1RM in remaining time)


4/20/22 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

Row/Bike/Run 2 minutes

2 Rounds of the following:

-Sampson Stretch

-10 Pull-ups

-10 Push-ups/dips

-10 GHD sit-ups

-10 Hip/Back extensions

-10 OH squats

-30 Double unders

WOD

GHD Sit-ups/Devil’s Presses/DUs/Pull-ups (Time)

5 Rounds for time of:

-20 GHD sit-ups

-10 Devil’s presses, 40/25#

-50 Double unders

-10 Pull-ups

*Rest 3 minutes between rounds. Rx+ 50/35# and C2B pull-ups.


4/19/22 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Sampson stretch

Half pigeon

Hip circle band WU

30 Walking lunges

*Start front squats



During front squat rests, do:

Laying twister stretch

Rotator cuff WU

20 Push ups

Skill/Strength

Front Squat (10-7-5-3-3-3-3-3)

Bench Press (10-7-5-3-3-3-3-3)


4/18/22 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group stretch

Burgener WU

Skill/Strength

Snatch (1 rep EMOM 10 min)

WOD

Amanda (Time)

1 Round for time of 9-7-5 reps of:

Ring Muscle-ups

Snatch, 135#/95#


4/16/22 partner WOD

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group WU

Dodgeball

WOD

Metcon (Time)

For time (30min cap):

Buy in: 100 Burpee box jumps, then

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

-Row cals

-Toes to bar

-Handstand push-ups

Rx+ Burpee box jump overs, bike cals.


4/15/22 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Hip circle band WU

PVC pass throughs

Agility ladder

Skill/Strength

Back Squat (Heavy set of 3 in 20 minutes)

Deadlift (Heavy set of 3 in 20 minutes)


4/14/22 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 10 min:

Row/bike/ski 15/11 Cal

Rotator cuff WU

Barbell front rack stretch

7 Shoulder presses

7 Front squats

7 Box jumps

Skill/Strength

Push Press (10-8-6-4-3-3-3-3)

WOD

Rows/KB Swings/Box Jumps (Time)

3 Rounds for time of:

-500m Row

-35 KB swings, 55#/35#

-20 Box jumps, 24″/20″

*Rx+ 75#/55# and 30″/24″


4/13/22 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

Row/Bike/Run 2 minutes

2 Rounds of the following:

-Sampson Stretch

-10 Pull-ups

-10 Push-ups/dips

-10 GHD sit-ups

-10 Hip/Back extensions

-10 OH squats

-30 Double unders

Skill/Strength

Yoke Carry (4 trips x 50′)

Sledgehammer Strikes (4 x 20 strikes, 10/arm)

WOD

Bike/Burpees/Sit-ups (AMRAP – Reps)

For Total Reps:

-1min Bike for cals

-2min Burpees for reps

-3min Sit-ups for reps

*Score is total reps, break down in notes.