170628

Jesse Workout of the Day

Rheina Dashty at CrossFit Roseville

Pre-Wod
Dynamic Group Warm-Up
3 Inch-Worm-Up-Dawg
4 Sampson Stretch
8 Lateral Lunge
1 Min Standing Straddle


5 min AMRAP:
3-6-9-12-15-18…
WallBall
Burpees


1 Round of Side-Butt
Hip Hinge Archetype: Banded Hip Distraction (2 min/side)

Skill: Deadlift Technique

Workout of the Day for Wednesday, June 28th, 2017:
3 Rounds of Deadlift:
65% x 5
70% x 5
75% x 5+

Complete a set of Deadlift every 2 minutes for 9 rounds. The goal on the plus set is 12-15 reps. If you can easily get 15 reps, increase your 1RM and recalculate your percentages. If you cannot get 12-15 reps, lower your 1RM and recalculate your percentages. Pick a “Goat” to superset with in-between rounds.

Sweat Sessions Workout for Wednesday, June 28th, 2017:
3 Rounds*:
1/2 Tabata at each station:
• Calorie Bike, or Row
• Push-Up
• Double KB Sumo Deadlift
• “See The Light” Sit-Up

*2 minutes rest in-between Rounds

170627

Jesse Workout of the Day

Kelton McDonald at CrossFit Roseville

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


10 min EMOM, alt:
Single Leg Box HS Kick-Up, or Wall Walk + Max Hold
Hollow Body Rocks, or Dead Bug Hold


Overhead Archetype:
Single Lacrosse Ball Scaps
Banded Overhead Distraction

Workout of the Day for Tuesday, June 27th, 2017:
20 min AMRAP:
200M Run
5 Push-Press*
50 ft. Handstand Walk

*Start at 50% 1RM, add 5% each set

170626

Jesse Workout of the Day

**No Open Gym Tonight at 7:30PM.
**No 9am Childcare unless one of the moms wants to volunteer.

Justin Lawrence at CrossFit Roseville

Pre-Wod
Dynamic Group Warm-Up


2 Rounds (10 min cap):
200M Run
Max Set Strict C2B (Minimum 7)
10 WallBall
2 x 25 Yard Single Arm Farmer Carry (25 yard each hand)


Foundation Sequence

Skill: Squat Technique & How to Dump the Barbell

Workout of the Day for Monday, June 26th, 2017:
Backsquat, Every 90 Seconds:
5 x 5 @ 65%

4 Rounds (15 min cap):
400M Run*
15 DB Thruster 40/25#
15 Pull-ups

Sweat Sessions Workout for Monday, June 26th, 2017:
7 min AMRAP:
5-10-15-20-25…
Dumbbell Thruster
Calorie Row

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

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

170625

Jesse Workout of the Day

Sunday Funday! 9:00am Yoga & 10:30am Sweat Sessions

Sweat Sessions Workout of the Day for Sunday, June 25th, 2017:
10 min AMRAP:
30 Dubz
10 Dumbbell snatch

10 min AMRAP:
15 KB Deadlift
12 Push-Up
9 Box Jump

170624

Jesse Workout of the Day

Garnet Ukkerd Jr. at CrossFit Roseville

Workout of the Day for 8am, Saturday, June 24th, 2017:
Snatch
Week 3:
3 x 4 @ 75%
3 x 3 @ 80%
3 x 2 @ 85%
3 x 1 @ 90%

*1 minute rest in-between sets

Workout of the Day for 9am, Saturday, June 24th, 2017:
In Pairs, complete (32 min Time-Cap):
1 Mile Run
100 C2B
200 Burpees
300 SandBag or Kb Lunges
1 Mile Run

*Partner’s Run Together, the rest of the work with 1 partner working at a time. Scale the run if your 1 mile time is over 9 minutes.

170623

Jesse Workout of the Day

Mike McEachron at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Group Hip Opener


2 Rounds:
6 trap-3 Raise w/6 Second Pause
6 Face Pulls

Workout of the Day for Friday, June 23rd, 2017:

“Karen”
150 WallBall

“After Party”
2 Rounds:
50 Toes-2-Bar
50 Yard Sled Pull 270/180-lb

Sweat Sessions for Friday, June 23rd, 2017:
400M Run
40 DB Push Press
400M Row
400M KB Farmer’s Carry
40 Burpee
200M Run
20 DB Push Press
200M Row
200M KB Farmer’s Carry
20 Burpee

170622

Jesse Workout of the Day

Ray Tadena at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


5 min EMOM:
6 x 8 yard sprint
12 Russian KB Swing


Skill: Power Clean Technique

Workout of the Day for Thursday, June 22nd, 2017:

30 min EMOM, alt*:
• 1.1 Power Clean**
• Handstand Push-Up
• GHD Sit-Up, or T2B, or Weighted Abmat Sit-Up

*For HSPU & GHD Sit-Up, use the first round to establish a baseline. You will be completing each move for 10 rounds, pick a number that is sustainable for all 10 rounds.
**For the power clean, start around 60% of your 1RM. Stay light to work on technique, or build each set if you positions are good and bar speed is high.

170621

Jesse Workout of the Day

Eileen Marsh at CrossFit Roseville

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


Group Hip Opener
Banded Hip Distraction


1 Round: Side-Butt
Foundation Sequence

Workout of the Day for Wednesday, June 21st, 2017:
6 minute AMRAP:
6 deadlifts 225/155lbs, or 55% 1RM
6 bar facing burpees

“After Party”
21-15-9
Bar Muscle-Ups
*50 Ft. Farmer Walk After Each Round 325/225-lb

Sweat Sessions for Wednesday, June 21st, 2017:
For time (15 min cap):
100 WallBalls*
Every Time you Rest = 10 Burpees

For time (15 min cap):
30-25-20-15-10-5
Dubz
Russian KB Swing

170620

Jesse Workout of the Day

Jess Smith at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Eccentric Calve Raises


Dubz Technique
“Flight Simulator” or Two Mile Tuesday

Workout of the Day for Tuesday, June 20th, 2017:
3 Rounds of Strict Press:
70% x 5
75% x 3
85% x 1+

Complete a set of Strict Press 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.

170619

Jesse Workout of the Day

Amanda Juhl at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Group Hip Opener


5 min AMRAP:
3-6-9-12
WallBall
Burpee
Chest-2-Bar


1 Round Side-Butt
Partner Thoracic
30 PVC Passthrough

Skill:
Snatch Technique
Muscle-Up Progressions

Workout of the Day for Monday, June 19th, 2017:
“Amanda”
9-7-5
Muscle-Up*
Squat Snatch 135/95, or 80% 1RM**

*Progression:
• 18-14-10 Chest-2-Bar + Dips
• 15-10-5 Strict Banded Muscle-Ups

**Squat Depth is as low as you can keep good position. We do not want to sacrifice good position for range of motion. Oly shoes help a great deal with squat depth… working on our archetypes consistently over time will help us to get squat depth in an overhead squat, and help us to be healthier overall moves.

Sweat Sessions for Monday, June 19th, 2017:
12 minute AMRAP:
10 Cal Row or bike
10 MedBall Squat Clean
10 “See The Light” Sit-Up

12 minute AMRAP:
5 Strict Pull-Up, or Ring Row
15 DB Push Press
30 Walking Lunge