190525

Jesse Workout of the Day

CrossFit Roseville Fitness For Life

Workout of the Day for 8am, Saturday, May 25th, 2019:
Hang Power Snatch
Week 1

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

*1 minute rest Between sets

Workout of the Day for 9am, Saturday, May 25th, 2019:
5 Rounds With a Partner (30 Min Cap)*:
40 Cal Bike/Row/Ski
30 Toes-2-Bar
20 S2OH 185/130-LB, or 70%1RM

*Start with and Every 5 Minutes Complete 400m Run

190524

Jesse Workout of the Day

CrossFit Roseville Fitness For Any Age

Dynamic Group Warm-Up
Frog Stretch
Group Wrist Warm-Up
Plate Ankle Squat Stretch
Hip Flexor Stretch
Tricep/Lat Stretch

Workout of the Day for Friday, May 24th, 2019:
15 Min, build to a heavy Front Squat

3 Rounds:
15/12 Cal Bike/Ski/Row
15 Hang Squat Clean 135/95-lb, or 50% 1RM

“After Party”
3 Rounds, For Quality:
100m Sled Push – moderate load
15 Strict Pull Ups
20 Pushups

Sweat Sessions Workout for Friday, May 24th, 2019:
Mobility:
Hamstring (2 min/side)
Pigeon (2 min/side)

Skill: DB Hang Clean & Jerk

3, 6, 9 Min AMRAPS:
20 Calorie Bike/Row/Ski
20 Burpee
20 DB Hang Clean & Jerk
20 KB Reverse Lunge
20 Weighted Abmat sit-ups
20 DB Box Step Over

*3 min rest between rounds

190523

Jesse Workout of the Day

CrossFit Roseville Work Hard. Get Fit. Have Fun.

Dynamic Group Warm-Up
Lacrosse Ball Foot Roll-Out
Eccentric Calve Raises


4 x 500m Row/Ski, or 1k Bike, alt. with a partner

Workout of the Day for Thursday, May 23rd, 2019:
6 x 3 Min AMRAP, Alt. between the two:
AMRAP 1:
200m Run
Max Burpees in Remaining Time

AMRAP 2:
12 Devil Press 50/35-lb
Max DB Lunge 50/35-lb in Remaining Time

*1 Min Rest Between AMRAPS. For quality—move well, get sweaty, have fun.

190522

Jesse Workout of the Day

CrossFit Roseville Family Gym

Dynamic Group Warm-Up


Lacrosse Ball Scaps
10 PVC Passthrough
Thoracic Stretch
10 PVC Passthrough
Group Hip Opener


2 Rounds:
5 High Hang Power Snatch
5 Overhead Squat
5 Pull-Up
5 Dips


Skill: Squat Snatch

Workout of the Day for Wednesday, May 22nd, 2019:
“Amanda”

9-7-5:
Muscle-Up*
Squat Snatch 135/95-lb, or 70% 1RM

*Progressions:
1-for-1:
Strict assisted Muscle-Up
Strict weighted C2B + Dips
Strict C2B + Dips
Strict pull-ups + dips
2-for-1:
Kipling pull-ups + dips
Branded strict pull-ups + dips
Ring Rows + dips

Sweat Sessions Workout for Wednesday, May 22nd, 2019:
Mobility:
Hamstring (2 min/side)
Fragon (2 min/side)
90/90 (2 min/side)

Skill:
Sumo Deadlift High Pull & Medball Clean

14 Min AMRAP:
10 Box Jump
7 Strict Pull-Up
7 Medball Clean

14 Min AMRAP:
10 Kettlebell SDHP
7 Dips
7 “See the Light” Sit-Up

190521

Jesse Workout of the Day

Work Hard Get Fit at CrossFit Roseville

Dynamic Group Warm-Up
3-Primary SMR (Quads, Adductors, Lats)


Skill: Push Press

Workout of the Day for Tuesday, May 21st, 2019:
Push Press:
5 x 3 @ 80% 1RM

For Time:
100 Cal row/Bike/Ski
80 Wall balls, 20/14 lb.
60 Toes-2-Bar, or GHD
40 Box jump over, 24/20″
4 x 8 yard Overhead walking lunge double DB/KB, 50/35 lb.

190520

Jesse Workout of the Day

Hard Work Pays off at CrossFit Roseville

Dynamic Group Warm-Up
Frog Stretch
Couch Stretch


12 Min AMRAP:
20 Pull-Up (Strict or Kipping)
40 Push-Up
60 Air Squat


1 Round: Side-butt
Skill: Squat Clean Technique

Workout of the Day for Monday, May 20th, 2019:
For Time:
3 Rounds:
50 Dubz
3 Squat Clean @ 185/130-lb, or 65% 1RM

Rest 2 Min, then:

2 Rounds:
100 Dubz
6 Squat Cleans @ 225/155-lb, or 80% 1RM

Sweat Sessions Workout for Monday, May 20th, 2019:
Mobility (each side):
1 min Couch Stretch
1 min Pigeon
1 Min Lacrosse Ball Scaps
1 Min Peanut

Skill: DB Jerk, Catching Locked-Out vs. Press-Out

“Hammer”
5 Rounds each for time, of:
5 DB Power Clean (Heavy)
10 DB Front squat
5 DB Jerk
20 Ring Row, or Pull-ups
Rest 90 seconds

190519

Jesse Workout of the Day

Sweat Sessions Workout for Sunday, May 19th, 2019:
Mobility:
Lacrosse Ball Foot Roll-Out (2 min/side)
Hamstring Stretch (2 min/side)

Skill: Sandbag Clean Technique

25 Min EMOM, alt:
DB Lunge
Cal Row/Ski/Bike
Burpees
Sandbag Clean
Rest

190518

Jesse Workout of the Day

Workout of the Day for 8am, Saturday, May 18th, 2019:
Power Clean & Jerk
Week 3

Every 90 Seconds*:

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

*90 Sec. Rest Between Rounds

Workout of the Day for 9am, Saturday, May 18th, 2019:
25 Min AMRAP (in pairs):
100 Wallballs
100 Box Jump
100 Kb Swing 53/35-lb
100 Push-Up
100 DB Box Step-Up 50/35-lb to 24/20″ Box
100 Weighted Abmat Sit-Up

190517

Jesse Workout of the Day

CrossFit Roseville Work Hard Live Fit

Dynamic Group Warm-Up
Frog Stretch
Banded Hip Opener


2 Rounds:
5 Tall Muscle Clean
5 Front Squat
10 Up-n-outs
5 Good Morning
5 BackSquat
7 Pull-Up
7 Dips


1 Round: Side-Butt

Skill: Clean Technique

Workout of the Day for Friday, May 17th, 2019:
12 Min EMOM:
1.1 Cleans*
*Clean, Rest 10 seconds, Clean again. Build Each Set.

3 Rounds:
5 Hang Clean 185/130-lb
10 Muscle-Up
20 Bar Facing Burpee

Sweat Sessions Workout for Friday, May 17th, 2019:
Mobility:
• Group Hip Opener
• 15 PVC Passthrough
• Lacrosse Ball Scaps Smash
• 15 PVC Passthrough

Skill: DB Push Press

7 Min AMRAP:
7 Side-Plank-Reach-Through (each side)
7 Strict Pull-Up
7 Push-Up

7 Min AMRAP:
14 Toes-2-Bar
14 DB Push Press
14 Box Jump

7 Min AMRAP:
21 Goblet Squat
21 Abmat Sit-Up
21 Dubz

190516

Jesse Workout of the Day

Fit Healthy Happy at CrossFit Roseville

Dynamic Group Warm-Up
Side-Roll SMR

Workout of the Day for Thursday, May 16th, 2019:
Strict Press:
Build to 1RM

5 Rounds*:
500m Row
30 Single ARM DB Push Press 50/35**
10 HSPU

*1 Min Rest Between Rounds
**Keep reps even, but you do not have to alternate.