171204

Jesse Workout of the Day

Announcements:
Dec. 9th: 12 Wod’s of Christmas!
Dec 15th: CFRV Christmas Party!

Courtney Stipp at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


4 Rounds (8 min cap):
12 Double KB Sumo DL
12 Cal Assault Bike
4 Strict Weighted Pull-Up @ 80-90% 1RM


1 Round: Side-Butt
Pigeon (2 min/side)

Workout of the Day for Monday, December 4th, 2017:
3 Rounds of Backsquat:
65% x 5
70% x 5
75% x 5+

Complete a set of Backsquat every 2 minutes for 9 rounds. The goal on the plus set is 12-15 reps. If you can easily get 15 reps, increase your 1RM and recalculate your percentages. If you cannot get 12-15 reps, lower your 1RM and recalculate your percentages. Pick a “Goat” to superset with in-between rounds, i.e.:

• Muscle-Up
• Strict Pull-Up
• Dips
• HSPU
• Push-Up
• Dubz

“After Party”
4 Rounds, 20 Sec. On/10 Sec. Off, alt between:
• Hollow Rocks
• Arch Rocks
• Side-Plank Reach through, Right
• Side-Plank Reach through, Left

Sweat Sessions Workout for Monday, December 4th, 2017:
Mobility:
Lacrosse Ball Glutes (2 min/side)
Pigeon (2 min/side)

Skill: Row Technique

6 Rounds (25 min time-cap):
20 Calories Bike, or Row
10 Strict Pull-Up
20 WallBall
10 Dips