180108

Jesse Workout of the Day

Spencer Lukehart at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


4 Rounds (8 min cap):
7 Strict Pull-Up
6 Push-Up
5 Goblet Squat tempo: 51×1


1 Round: Side-Butt
Bent Leg Hamstring Pulses

Skill 1. Review: Core Bracing & Dumping the Bar
Skill 2. Review: “J-Hook”

Workout of the Day for Monday, January 8th, 2018:

For Quality:
10 Back Squat @ 50%
3 Rope Climb*
9 Back Squat @ 55%
3 Rope Climb
8 Back Squat @ 60%
3 Rope Climb

1 Back Squat @ 95%
3 Rope Climb

*Progressions:
• 4 Strict Pull-Up, or “toe-nail” pull-up
• 6 Kipping Pull-Up, or Ring Row
• 3 Muscle-Ups
• 2 Pegboard Ascents

“After Party”
5 Rounds:
30 Sec Plank
30 Sec, max side-plank reach through Left
30 Sec, max side-plank reach through Right
30 Sec Rest

Sweat Sessions Workout for Monday, January 8th, 2018:
Mobility (each side):
1 min Fragon
1 min Dragon
1 min Half Split
1 min Pigeon

Skill: Row Technique

15 min AMRAP:
35 KB Deadlift
35 WallBall
35 Cal Row
35 DB Push Press