180923

Jesse Workout of the Day

Group CrossFit Class at CrossFit Roseville

Sweat Sessions Workout for Sunday, September 23rd, 2018:
Skill: Dumbbell Snatch

10 min AMRAP:
30 Dubz
10 Dumbbell snatch

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

180922

Jesse Workout of the Day

Manny Brionez at CrossFit Roseville

Workout of the Day for 8am, Saturday, September 22nd, 2018:
Week 3

Snatch Balance:
4 x 1*
*Begin at 60-80% Max Snatch & Build Each Set

Overhead Squat Every 90 Seconds:
3 x 3 @ 80% 1RM
3 x 2 @ 85% 1RM
3 x 1 @ 90% 1RM

*90 Sec. Rest Between Sets

Workout of the Day for 9am, Saturday, September 22nd, 2018:
5 Rounds (In Teams of 2):
400m Run
30 Handstand Pushups
20 DB Box Step Over 50/35-lb to 24/20″
10 Sandbag Clean 150/100-lb

180921

Jesse Workout of the Day

Devon Gardner at CrossFit Roseville

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


3 Rounds:
5 Thruster 45/35-lb
5 Good Morning
5 Strict Chest-2-Bar
5 PVC Passthrough


1 Round: Side-Butt
Skill: Front Rack Mobility

Workout of the Day for Friday, September 21st, 2018:
Front Squat:
Build to 5RM

30-20-10:
Front Squats, 115/80-lb or 45% 1RM
Chest-2-Bar

Sweat Sessions Workout for Friday, September 21st, 2018:
Mobility:
Group Hip Opener
15 PVC Passthrough
Lacrosse Ball Pec Smash
15 PVC Passthrough

Skill: PVC Push Press

For Time (25 min cap):
400M Row, or 800m Bike
40 DB Push Press
40 Burpee
400M Farmer Carry

200M Row, or 400m Bike
20 DB Push Press
20 Burpee
200M Farmer Carry

100M Row, or 200m Bike
10 DB Push Press
10 Burpee
100M Farmer Carry

180920

Jesse Workout of the Day

Ray Tadena at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
KB Calf Smash


Banded Pull-Aparts
10 PVC Passthrough
Thoracic Mobility
10 PVC Passthrough

Skill: Push Press

Workout of the Day for Thursday, September 20th, 2018:
Push Press:
Build to Today’s Heavy Single

Push Press Nancy
5 Rounds:
400m Run
15 Push Press 115/80-lb

“After Party”
With a Partner:
100 Weighted Abmat Sit-Up 50/35-lb

180919

Jesse Workout of the Day

Spencer Lukehart at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-UP


3 Rounds:
1 Round side-Butt
5 Good Morning, Build Each set


Bent Leg Hamstring Pulses (2 min/side)

Skill: Deadlift “Take the slack out of the bar”

Workout of the Day for Wednesday, September 19th, 2018:
Deadlift:
Build to 5RM*
*Add 10-lb from last week

4 Min: Max Cal Bike, or Row
—Rest 2 Min, then:
4 Min: Max Muscle-Up

“After Party”
4 Rounds:
10 Shovel Deadlift (each side)
20 Hollow Rocks

Sweat Sessions Workout for Wednesday, September 19th, 2018:
With a Band, 90 sec/movement/side:
• Hamstring Stretch
• Adductor Stretch
• Glutes Stretch
• Figure 4 (no band)

Skill: Dubz

Every 2 Minutes for 5 Rounds:
Run 200m
AMRAP Wallballs With Remaining Time

Every Minute for 10 Rounds:
10 Russian KB Swing
AMRAP Plate Ground-2-Overhead

180918

Jesse Workout of the Day

Nadia or Natalie at CrossFit Roseville

Pre-Wod
Dynamic Group Warm-Up
Frog Stretch (1 min)
Frog Rock (1 min)
Single Leg Frog Rocks (1 min/side)
Hamstring or Pigeon (2 min/side)


Skill: Power Clean

Workout of the Day for Tuesday, September 18th, 2018:
E2MOM for 16 minutes (8 rounds):
25 Double unders
1 Power Clean

*Build to as heavy as possible

– Rest 3 min –

7 Rounds (16 minute time cap):
15 Toes-2-Bar, or V-Up
15 Burpees

180917

Jesse Workout of the Day

Aaron Armstrong at CrossFit Rosseville

Pre-Wod
Dynamic Group Warm-Up


21-15-9:
Plate Ground-2-Overhead
V-Up


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

Workout of the Day for Monday, September 17th, 2018:
3 Rounds of Back Squat:
70% x 3
75% x 3
80% x 3+

Complete a set of Back Squat every 2 minutes for 9 rounds. The goal on the plus set is 6-9 reps. If you can easily get 9 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.

Sweat Sessions Workout for Monday, September 17th, 2018:
Mobility:
1 Min Frog
1 Min Frog Rocks
1 Min Single leg Frog, Left
1 Min Single leg Frog, Right

Skill: MedBall Squat Clean

14 minute AMRAP:
15/12 Cal Row or bike
15 MedBall Squat Clean
15 “See The Light” Sit-Up

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

180916

Jesse Workout of the Day

Sunday Fun-Day!

Nicole Chase at CrossFit Roseville

Sweat Sessions Workout for Sunday, September 16th, 2018:
For Time (20 min cap):
10 Burpee
200M run
30 Russian KB Swing
10 Burpee
200M Run
30 DB Hang Clean & Jerk
10 Burpee
200M Run
30 Box Jumps
10 Burpee
200M Run
30 “See The Light” Sit-Up

180915

Jesse Workout of the Day

**No 9am childcare today

Chelsea Tadena at CrossFit Roseville

Workout of the Day for Saturday, 8am, September 15th, 2018:

Snatch Balance:
4 x 3*
*Begin at 50-70% Max Snatch & Build Each Set

Overhead Squat Every 90 Seconds:
3 x 3 @ 70% 1RM
3 x 2 @ 75% 1RM
3 x 1 @ 80% 1RM

*90 Sec. Rest Between Sets

Workout of the Day for Saturday, 9am, September 15th, 2018:
Option 1
For Time (In teams of 2):
50-40-30-20-10*:
Wallball
Pull-Up

*Complete 20 Hang Power Snatch after each round @ 115/80-lb or 60% 1RM

Option 2
9/11*

2563 m. Row
343 burpees
71 cal assault bike

*complete solo, or as a team of two

180914

Jesse Workout of the Day

CrossFit Roseville Sweat Sessions

Pre-Wod
Dynamic Group Warm-Up
Couch Stretch (2 min/side)
Frog + Single Leg Frog Rocks
Pigeon (2 min/side)


1 Round: Side-Butt

Skill: Bear Complex

Workout of the Day for Friday, September 14th, 2018:
“Bear Complex”
5 Rounds For Load
Complete 7 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.

Sweat Sessions Workout for Friday, September 14th, 2018:
Couch Stretch (2 min/side)
Pigeon (2 min/side)

Skill: Dubz

10 Rounds*:
9 DB Thruster
35 Dubs (or singles)

*Today’s Workout is a testing workout. How have you been progressing on your dubz/thruster weight/work capacity/etc.?