180120

Jesse Workout of the Day

Aaron Armstrong at CrossFit Roseville

Workout of the Day for 8am, Saturday, January 20th, 2018:
Clean & Jerk Every 90 Sec.:
Week 3

3 x 4 @ 75%
3 x 3 @ 80%
3 x 2 @ 85%
3 x 1 @ 90%

*90 Sec. Rest in-between rounds

Workout of the Day for 9am, Saturday, January 20th, 2018:
2 Rounds, teams of 2, or 3 (30 min cap):
100 WallBall
100 KB Swing
100 Box Jump Over
100 Push Press 115/80-lb
100 Bent Over Row 115/80-lb

180119

Jesse Workout of the Day

**Tues/Thurs Open Gym 5:00-6:00pm must stay on lifting platforms for the next 6 weeks during RCSDE program.

Steve Horvath at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


2 Rounds (7 min cap):
200M Run
10 Strict Pull-Up
10 Good Morning 45/35-lb
50 ft. DB Overhead Walking Lunge


Pigeon (2 min/side)

Skill Review: Take the Slack Out of the Bar

Workout of the Day for Friday, January 19th, 2018:
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. (Dips, Pull-Ups, Rope Climbs, Dubz, Muscle-Up, HSPU, etc.)

Sweat Sessions Workout for Friday, January 19th, 2018:
Mobility:
KB Calve Smash
Eccentric Calve Stretch
Lacrosse Ball Scaps

Skill: DB Push Press & Squat Therapy

For Time (22 Min Cap):
20 Box Jump Over
20 DB Push Press
20 Goblet Squat
20 DB Bent Over Row
20 DB Lunges
18 Box Jump Over
18 DB Push Press
18 Goblet Squat
18 DB Bent Over Row
18 DB Lunges
16…

180118

Jesse Workout of the Day

**Tues/Thurs Open Gym 5:00-6:00pm must stay on lifting platforms for the next 6 weeks during RCSDE program.

Alexis Grove at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Group Wrist Warm-Up


Skill: Review Dubz Technique


Skill, 10 min practice: Handstand Walk

Workout of the Day for Thursday, January 18th, 2018:
5 Rounds:
50 Dubz
10 HSPU, or KB Z-Press
1 L-Sit Rope Climb @ 15 ft.*

*Progressions:
• 1 Pegboard Ascent
• 1 Legless Rope Climb + Accumulate 30 sec. L-Sit
• 4 Strict Pull-Up + Accumulate 30 sec. L-Sit

“After Party”
10-9-8-7-6-5-4-3-2-1:
GHD Sit-Up
*3 Weighted Strict Pull-Up after each round

180117

Jesse Workout of the Day

**Tues/Thurs Open Gym 5:00-6:00pm must stay on lifting platforms for the next 6 weeks during RCSDE program.

Donna Huusfeldt at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds (7 min cap):
10 Cal row, or Bike
9 Tall Muscle Snatch
8 Good Morning
7 Overhead Squat


Mobility: Lacrosse Ball Scaps (2 min/side)

Skill: Snatch Technique

Workout of the Day for Wednesday, January 17th, 2018:
5 minute EMOM*:
3-Position Pause + High Hang Snatch
*Rest 1 min

5 minute EMOM:
Hang Snatch + Snatch

*Rest 1 minute inbetwen

5 minute EMOM:
Snatch

*Build each set for all three emoms.

Sweat Sessions Workout for Wednesday, January 17th, 2018:
Mobility:
Hamstring (2 min/side)
Pigeon (2 min/side)

Skill: Deadlift & Dead Bug

3 Rounds*:
1/2 Tabata at each station:
• Calorie Bike, or Row
• Push-Up
• Double KB Sumo Deadlift
• Dead Bug Rocks

*2 minutes rest in-between Rounds

180116

Jesse Workout of the Day

**Tues/Thurs Open Gym 5:00-6:00pm must stay on lifting platforms for the next 6 weeks during RCSDE program.

Janet and Lo at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds (12 min cap):
10/12 Cal Row
8 Scap Pull-Up (Switch Grip)
8 Scap Push-Up
Bar-Muscle-Up Progressions


15 PVC Passthrough
Mobility: Thoracic Foam Roller & Kb
15 PVC Passthrough

Workout of the Day for Tuesday, January 16th, 2018:
5 minute AMRAP:
400M Run
30 Burpee
AMRAP: Muscle-Ups*

Rest 2 Min

5 minute AMRAP:
400M Run
20 Burpee
AMRAP: Muscle-Ups

Rest 2 Min

5 minute AMRAP:
400M Run
10 Burpee
AMRAP: Muscle-Ups

*Progressions:
Today Hit C2B if you are working towards muscle-ups, pull-ups if you are working towards C2B, ring rows if you are working towards pull-ups. If you do not yet have strict pull-ups, you can work on “toe-nail” pull-ups, or max iso holds + 7 sec. eccentric. What do you need to work on to get stronger and progress to the next level?

180115

Jesse Workout of the Day

**Regular Schedule Today
**Tues/Thurs Open Gym 5:00-6:00pm must stay on lifting platforms for the next 6 weeks during RCSDE program.

Justin Lawrence at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


4 Rounds (8 min cap):
40 Dubz
8 Push-Up
4 Goblet Squat tempo: 51×1


1 Round: Side-Butt
Bent Leg Hamstring Pulses (42/side)

Review: “Hold the Standard”

Workout of the Day for Monday, January 15th, 2018:
3, 6, 9 Min AMRAP*:
6 Thruster 95/65-lb
9 Toes-2-Bar
12 DB Snatch 50/35-lb

*3 Minute Rest Between Rounds

Sweat Sessions Workout for Monday, January 15th, 2018:
Mobility:
1 Min Frog
1 Min Frog Rocks
1 Min SL Frog Rock, Right
1 Min SL Frog Rock, Left

Skill: Squat Therapy

7 min AMRAP:
5-10-15-20-25…
Dumbbell Thruster
Calorie Row

7 min AMRAP:
5-10-15-20-25…
Russian KB Swing (Heavy)
Ab-mat Sit-Up

7 min AMRAP:
5-10-15-20-25…
Air Squat
Burpee
Pull-Up

180114

Jesse Workout of the Day

Sunday fun-Day: 10:30am Sweat Sessions!

Little Smith at CrossFit Roseville

Sweat Sessions Workout for Sunday, January 15th, 2018:
Mobility:
Couch Stretch (2 min/side)
Eccentric Calf Stretch (2 min/side)

Skill: Rope Climb & Dubz

5 Rounds, 1 Minute Per Station, Alt.:
• Rope Climb, or Strict Pull-Up, or Ring Row
• Dips
• Calorie Row, or Bike
• Dubz
• Rest

180113

Jesse Workout of the Day

Nadia Recendez at CrossFit Roseville

Workout of the Day for 8am, Saturday, January 13th, 2018:
Clean & Jerk EMOM:
Week 2

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

Workout of the Day for 9am, Saturday, January 13th, 2018:
For Time, with a partner:
400M WallBall Run
100 KB Swing 53/35-lb
400M WallBall Run
100 Push-Up
400M WallBall Run
100 Pull-Up
400M WallBall Run
100 Wallball

180112

Jesse Workout of the Day

Trish Godtfredsen at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


2 Rounds (7 min cap):
200M Run
10 Strict Pull-Up
10 Good Morning 45/35-lb
50 ft. DB Overhead Walking Lunge


Banded Hamstring Pulses (42/side)

Skill Review: Top Down Set-Up

Workout of the Day for Friday, January 12th, 2018:
3 Rounds of Deadlift:
70% x 3
75% x 3
80% x 3+

Complete a set of Deadlift 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. (Dips, Pull-Ups, Rope Climbs, Dubz, Muscle-Up, HSPU, etc.)

Sweat Sessions Workout for Friday, January 12th, 2018:
Mobility:
Hamstring Straight Leg (2 min/side)
Pigeon (2 min/side)

Skill: DB Hang Clean & Jerk

20 Minute AMRAP:
20 Burpee
20 KB Reverse Lunge
20 DB Hang Clean & Jerk

180111

Jesse Workout of the Day

Andrew Niemeyer at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


12 min AMRAP:
2 Kipping Pull-Up
2 Chest-2-Bar
2 Hips-2-Bar
1+ Bar Muscle-Up
25ft. Alt. Split Leg Handstand Kick-Up
15 PVC Passthrough


Skill: Handstand Skillz

Workout of the Day for Thursday, January 11th, 2018:
3 Rounds:
10 Bar Muscle-Up
200m Run
30ft. Handstand Walk

“After Party”
3 Rounds:
200m Farmer Carry 53/35-lb
1 Min Handstand Hold, “Bodyline Drill”