9/4/21 CF Partner

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/Roll Out

Active WU

Dodgeball

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 minutes:

-50 Cal row

-50 Toes to bar

-50 Burpees

-100 Wall balls, 20/14


9/3/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Run 800m



4 Round Tabata, alt movements:

-PVC pass throughs

-MC hip stretches



4 Round Tabata, alt movements:

-Muscle snatches

-Box jumps



4 Round Tabata, alt movements:

-Power snatches

-Power cleans

*Use barbell 1st rd, can add light weight after

Skill/Strength

Hang Power Clean (1 Rep EMOM 10 minutes)

WOD

Power Snatches/Power Cleans/Double Unders (AMRAP – Rounds and Reps)

AMRAP 12:

2 Power Snatches, 115/75

4 Power Cleans, 115/75

60 Double Unders

*Rx+ 155/105

Cool Down

Warm-up (No Measure)

3 Sets:

:30 Couch Stretch / Side

:30 Calf Stretch / Side

:30 ATY Drill (no weight)


9/2/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group stretch 5 min



Set 1

30 Jumping Jacks

20 Med-ball Air Squat

30 Skier Jacks

20 Med-ball Strict Press

30 Jumping Pull-ups (Fast up, fast down)

Set 2

10 Ring Rows

20 Med-ball Thrusters

30 Russian Twist with Med ball

10 Ring Rows

20 Med-ball Thrusters

Skill

Warm-up (No Measure)

Thruster Progression // Focus

1) Muscle Clean // Open hips before pulling with arms.

2) Front Squat // Full hand grip and elbows up away from thighs

3) Push Press // Full hand grip, dip, drive, and press

4) Thruster // Bar stays in contact with body, stand fast, and drive bar

overhead

Skill/Strength

Squat Clean Thruster (1 Rep EMOM 10 minutes)

WOD

Fran (Time)

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

Cool Down

Warm-up (No Measure)

3 Rounds:

Roll out left quad :30

Roll out right quad :30

Roll out left lat :30

Roll out right lat :30


8/31/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretching

AMRAP 4:

5 ATY Raises (light weights)

10 Leg Swings / Legs (across body)

15 Arm Circles (forward)

15 Arm Circles (backward)

Warm-up

AMRAP 4:

:20 Row (easy to moderate pace)

5 Reverse Lunge / Leg

5 Air Squats

5 Single Arm Ring Rows / Arm

Skill

Warm-up (No Measure)

MU Progression // Focus

1) False Grip Ring Row // Maintain the false grip

2) Jumping Ring Dip or Ring Dip // Full range of motion

3) Leg Assisted Muscle-up Transition // Use the legs to assist

4) Leg Assisted Muscle-up Transition // Make sure rings touch low on

the chest before transition

5) Leg Assisted Muscle-up Transition // Increase difficulty by walking

the feet out little by little

6) False Grip Kip Swings // Maintain false grip, big kip swings

7) Muscle-ups // All athletes get 2:00-3:00 to practice 5-10 reps of

workout version

Metcon

1 Min Max Calorie Row (Calories)

1 Min Max Calorie Row

MUs/Squats/MUs/Row (Time)

For Time:

10 Muscle-ups

100 Air Squats

10 Muscle-ups

100/75 Calorie Row

Cool Down

Warm-up (No Measure)

3 Sets:

10 Cuban Press (pvc)

5 ATY Drill (no weight


8/30/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group stretch 5 min



Set 1

10 Alternating Spiderman Stretch

10 Plank to Down Dog

Set 2

:30 Single Unders

10 Inch worms

10 Hand Release Push-ups

Set 3

:30 Double Unders or Singles

7 Wall Walks (Partial range of motion)

Set 4

:30 Double Unders or Singles

5 Wall Walks (Full range of motion)

Warm-up (No Measure)

Push press progression:

Set 1

10 Barbell Strict Press

10 Superman Arch

Set 2

10 Dip Drive (Barbell in Rack)

10 V-ups

Set 3

10 Push Press (Barbell)

10 Burpees over the bar

Set 4

3 Sets x 3-5 Push Press (increasing weight)

Skill/Strength

Push Press (5-5-5-5-5)

All sets heavy

Bonus

Metcon (AMRAP – Reps)

4 Sets For Reps

:20 Archer Push-ups

Rest :10

:20 Archer Rows

Rest :10


8/26/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

5 minute group stretch



10 Toe Touch + Jump

10 Alternating DB Deadlift

10 Alternating Elbow to Instep on Box



10 Sit-ups

10 Alternating DB Single Arm Sumo Deadlift High Pulls

10 Box Step-up & Overs



10 Alternating V-ups

10 Alternating Single-Arm DB Snatch

10 Box Jumps or Step-ups



10 V-ups

10 Alternating Single-Arm DB Snatch

10 DB Box Step Overs



Toes-to-bar practice/progressions

WOD

TTB/DB Snatches/DB Box Step Overs (Time)

For Time:

30 Toes-to-Bar

40 Alternating Single-Arm DB

Snatch (50/35#)

50 DB Box Step Overs (50/35#)

(24/20″)

40 Alternating Single-Arm DB

Snatch

30 Toes-to-Bar

Cool Down

Metcon (No Measure)

3 Sets:

12 Alternating Seated DB Strict

Press

12 Box Assisted Single-Leg

Squats

12 Double DB Bent Over Rows


8/25/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

5 minute group stretch



AMRAP 6 minutes:

-20 Jumping Jacks

-10 PVC Pass Throughs

-20 Double Unders or Single Unders

-10 Air Squats



Snatch progression w/ barbell

Skill/Strength

Squat Snatch + OH Squat (1 Rep every 90 sec for 15 min)

WOD

OH Squats/Double Unders (Time)

3 Rounds for time:

-10 OH Squats, 135#/95#

-50 Double unders

Cool Down

Metcon (No Measure)

3 Sets

:30 Banded Shoulder Stretch / Side

:30 Tricep Stretch / Side

:30 Doorway Stretch / Side


8/23/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

5 minute group stretch

SDHP – demo/practice



3 Rounds of:

-10 SDHPs w/ KB or barbell

-10 Sit-ups (first 10 straight-legged, second 10 butterfly, third 10 V-ups)

-100m run



GHD practice

DU practice and plank holds

WOD

Rows/Runs/Weighted sit-ups (Time)

3 Rounds for time of:

-500m/400m Row

-400m Run

-30 Weighted sit-ups, 25#/15#

*Rx+ GHD sit-ups (no weight)

Cool Down

Metcon (No Measure)

30 Hip Extensions

20 Back Extensions

10 Hip & Back Extensions

*Not for time


8/21/21 CF Partner

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/Roll Out

Active WU

Dodgeball

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 min:

-400m run

-40 pull-ups

-50m farmer’s carry, single arm

-50m sled push

*Both partners run and perform farmer’s carry together, one at a time on the pull-ups and sled pushes.


8/19/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 10 minutes

AMRAP 6 minutes:

-10 quick feet

-6 Plate ground to OH

-5 Plate squats

-4 Toes to bar

-HS hold

Skill/Strength

Skill Day (Practice)

Pick a couple of skills and get better. Double unders, muscle ups, handstand push-ups/walks, pistols, butterfly pull-ups, etc.

WOD

Rope Climbs/Pistols/Double Unders (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

-2 Rope climbs, 18’/15′

-20 Pistols

-40 Double unders

*Sub 15 ring rows, 20 squat jumps, and 80 single unders