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Jesse Workout of the Day

Jr. Tadena at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Inch-Worm-Up-Dawg
4 Sampson Stretch
8 Lateral Lunge
1 Min Standing Straddle


5 min EMOM:
6 x 8 yard sprint + 10 Russian KB Swing


1 Round of Side-Butt
Hip Hinge Archetype: Banded Hip Distraction (2 min/side)


Skill: Taking Slack out of the Bar

Workout of the Day for Wednesday, July 12th, 2017:
Week 3:
3 Rounds of Deadlift:
70% x 5
75% x 3
85% x 1+

Complete a set of Deadlift every 2 minutes for 9 rounds. The goal on the plus set is 6-9 reps. If you can easily get 12 reps, increase your 1RM and recalculate your percentages. If you cannot get 6-9 reps, lower your 1RM and recalculate your percentages. Pick a “Goat” to superset with in-between rounds.

Sweat Sessions Workout for Wednesday, July 12th, 2017:
28 minute EMOM, alt. between*:
• Russian KB Swing
• Calorie Row, or Bike
• Burpee
• Dumbbell Lunges

*Use the 1st round to establish a baseline: work for 40 seconds at 80% max effort. Use the number you get on this round and try to maintain it for all 8 rounds!