190323

Jesse Workout of the Day

Have Fun, Get Sweaty, Get Fit at CrossFit Roseville

Workout of the Day for 8am, Saturday, March 23rd:
5 Sets of the Complex:
3 Muscle Clean
3 High Hang Power Clean
3 Front Squat

Power Clean EMOM:
Week 2

3 x 4 @ 70%
3 x 3 @ 75%
3 x 2 @ 80%
3 x 1 @ 85%

*1 minute rest in-between sets

Workout of the Day for 9am, Saturday, March 23rd:
30 Minute Clock:

With a Partner, Complete 4 Rounds Each*:
15/12 Cal Row/Bike/Ski
15 Sumo Deadlift 155/105-lb
15 Box Jump 24/20″

*Partner 1 Completes 1 full round, then partner 2 completes 1 full round.

With Remaining Time:
Build to a Heavy Hang Clean

190322

Jesse Workout of the Day

Get fit lose weight nutrition coaching at CrossFit Roseville

Open Workout 19.5

33-27-21-15-9 reps for time of:

Thrusters
Chest-to-bar pull-ups

Men 95 lb.
Women 65 lb.

190320

Jesse Workout of the Day

Get fit at CrossFit Roseville

Dynamic Group Warm-Up
Frog Stretch Sequence
90/90 Stretch
Pigeon Stretch
Couch Stretch
Calve Stretch

Workout of the Day for Wednesday, March 20th, 2019:
Tabata row for calories
Rest one minute
Tabata bike, or ski for calories
Rest one minute
Tabata toes-to-bar
Rest one minute
Tabata Box Jump 30/24″

“After Party”
3 Rounds (for quality):
200 ft Farmer Carry 100/70-lb
1 Legless Rope Climb*
*Legless decent and accent.

Sweat Sessions Workout for Wednesday, March 20th, 2019:
Frog Stretch Sequence
90/90 Stretch
Pigeon Stretch
Couch Stretch
Calve Stretch

Skill: Review Wod Movements

Tabata row for calories
Rest one minute
Tabata Push-ups
Rest one minute
Tabata toe-to-bar
Rest one minute
Two Arm dumbbell power cleans 50/35 lb

190319

Jesse Workout of the Day

CrossFit Roseville Dubz in Oly shoes aka Lifters

Dynamic Group Warm-Up


3 Sets:
20 Skinny Band External Rotation, each side
Then: 35 Face Pulls


3 Rounds:
5 Tall Muscle Clean 45/35-lb
5 Front Squat
5 Good Morning
5 Push Jerk


Foundation Sequence


Skill: Hang Power Clean & Jerk

Workout of the Day for Tuesday, March 19th, 2019:
17 Min AMRAP:
200m Run
3 Rounds:
• 9 Deadlift 185/130-lb, or 70% Max Clean & Jerk
• 6 Hang Power Clean
• 3 Push Jerk

“After Party”
5 Rounds:
10 T-Twists 15/10-lb (Each Side)
100ft. Sandbag Bear Hug Walk 150/100-lb

190318

Jesse Training Plan, Workout of the Day

Training Plan WOD for Monday, March 18th, 2019:

WOD With Class:
3 Rounds:
12 DB Thruster 50/35-lb
12 C2B

Front Squat:
5 x 5 @ 90% 5RM*
(Week 3)
*Add 5-10 lb from last week

Power Cleans:
2 x 4 @ 65%
2 x 3 @ 75%
2 x 2 @ 85%

Gymnastics Conditioning:
Every 90 seconds, 5 rounds:
4-7 Ring Muscle Ups

Aerobic Capacity:
3 Rounds:
1k Row
2k Bike
*1:1 Work Rest Ratio

190318

Jesse Workout of the Day

Group Fitness Spartan Race Training CrossFit Roseville

Dynamic Group Warm-Up
Lacrosse Ball QL Smash


3 Rounds:
7/5 Cal Bike/Row/Ski
5 Thruster 45/45-lb
5 Pull-Up


2 Rounds: Side-Butt


Skill: Partner Squat Therapy

Workout of the Day for Monday, March 18th, 2019:
Front Squat
5 x 5 @ 90% 5RM*
(Week 3)
*Add 5-10 lb from last week

3 Rounds:
12 DB Thruster 50/35-lb
12 C2B*

*Progressions: Jumping C2B

Sweat Sessions Workout for Monday, March 18th, 2019:
Skill: KB Snatch

30 Min AMRAP:
200m Run
30 DB Lunges
20Dm Run
30 Box Jump
200m Run
30 KB Swings
200m Run
30 Weighted Abmat Situps

190317

Jesse Workout of the Day

Sweat Sessions Workout of the Day for Sunday, March 17th, 2019:
Skill: Squat Therapy

10 Min EMOM, alt:
• Cal Row
• Plank

10 Min EMOM, alt:
• Cal Bike/Ski
• Ring Row, tempo: 30×3

10 Min EMOM, alt:
• Air Squat
• Single ARM DB Bent Over Row

190316

Jesse Workout of the Day

Get fit at CrossFit Roseville

Workout of the Day for 8am, Saturday, March 16th, 2019:
Front Squat:
3 @ 70% 1RM
3 @ 75% 1RM
3 @ 80% 1RM

Power Clean EMOM:
(Week 1)

3 x 4 @ 65%
3 x 3 @ 70%
3 x 2 @ 75%
3 x 1 @ 80%

*1 minute rest in-between sets

Workout of the Day for 9am, Saturday, March 16th, 2019:
30 Min Partner AMRAP*:
100 Wallball
100 KB Swing
100 Push-Up
100 V-Up

*Start with and Every 5 Minutes, Run 400m.

190315

Jesse Workout of the Day

Open Workout 19.4

For total time:

3 rounds of:
10 snatches
12 bar-facing burpees

Rest 3 minutes

Then, 3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Men: 95 lb.
Women: 65 lb.

190314

Jesse Workout of the Day

**Open Announcement Party tonight at 5:00PM!

A few brave souls will be hitting the workout immediately afterwards. Sight unseen. Guns a-blazing. Let’s Go!!!

Get Fit Bootcamp at CrossFit Roseville

Workout of the Day for Thursday, March 14th, 2019:
Thursdays during the open are open gym!

Come get SWOLE & FLEXY before the open workout tomorrow!

Come in today to ROM-WOD with the class, or the Coach can help craft a workout for you.

What do you need to work on?
• Dubz
• Toes-2-Bar
• Handstand Push-Ups
• Technical Lifts
• Chest-2-Bar
• Muscle-Ups

5:00-5:30PM we have the Open Announcement Party to watch the unveiling of the next open workout, and to cheer on the brave souls who will crush the open workout immediately after the announcement!!!