180910

Jesse Workout of the Day

Ashley Fajardo at CrossFit Roseville

Pre-Wod
Dynamic Group Warm-Up


10 min EMOM, alt:
Burpee
Cal Row, or Bike


Banded Hamstring Pulses (90 sec/side)
Pigeon 2 min/side
1 Round: Side-Butt

Skill: High Bar Vs. Low Bar Backsquat

Workout of the Day for Monday, September 10th, 2018:
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 9-12 reps. If you can easily get 12 reps, increase your 1RM and recalculate your percentages. If you cannot get 9-12 reps, lower your 1RM and recalculate your percentages.

Pick a “Goat” to superset with in-between rounds! What movement do you want to focus on improving?

“After Party”
3 Rounds:
10/7 Cal Bike
10 Double KB Clean & Jerk 53/35-lb

Sweat Sessions Workout for Monday, September 10th, 2018:
Mobility:
With a Band, 1 Min each Position, each side:
• Hamstring
• Adductors
• Hips

3, 6, 9 min AMRAP*:
15 Cal Row, or bike
20 WallBall
15 Box Jump
20 KB Swing
15 Burpee
20 Strict Pull-Up, or Ring Row
15 DB Push Press

*4 minutes Rest in-between rounds. Begin Where you Left Off.