170428

Jesse Workout of the Day

Nicole Berger at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


20-15-10-5* (10 min cap):
WallBall
Burpee
*30 Dubz after each round (max 1 minute)


Bent leg Hamstring Pulses (42/side)
Figure 4 (2 min/side)

Workout of the Day for Friday, April 28th, 2017:
10 min: Build to a Heavy-ish Thruster

For Time:
Fran*
Run 1 Mile

*Fran:
21-15-9
Thruster 95/65-lb
Pull-Up

“After Party”
4 Rounds:
25 Cal Bike
2 Pegboard Ascent*
25 GHD Sit-Up

*Use a weight for the pegboard and GHD if you need more stimulus.

Sweat Sessions for Friday, April 28th, 2017:
5 Rounds, 1 minute each station:
WallBall
KB Swing
Box Jump
DB Push Press
Calorie Row, or Bike
*Rest

170427

Jesse Workout of the Day

Nadia Natalia Recendez at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


20-15-10-5 (10 min cap):
WallBall
KB Swing
GHD Sit-Up or Weighted Abmat Sit-Up


Ankle Mobility


Skill: Pistol Warm-Up & Progressions

Workout of the Day for Thursday, April 27th, 2017:
Row 2k
50 Alt. Pistols
30 Hang Clean 65% 1RM

“After Party”
10 min EMOM, alt:
5 Single Arm Upside Down KB Strict Press (each arm)
L-Sit*

*Maintain the same time for all 5 rounds

170426

Jesse Workout of the Day

Hannah Schaefer at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Eccentric Calf Raise


Skill: Pose Running Technique

Workout of the Day for Wednesday, April 26th, 2017:
20 min EMOM:
Sprint*

*Use the first round to establish a baseline: tun for 40 seconds, working at 80% perceived effort. Mark this spot. Alternate between finishing at this spot and the origin spot each round for 20 rounds.

“After Party”
Gymnastic Progression:
Week 5
5 Rounds:
Toes-2-Bar

Sweat Sessions for Wednesday, April 26th, 2017:
24 min AMRAP*:
10 Goblet Squat
10 Side-Plank Reach Through (5 Each Side)
10 Ring Row, Or Pull-Up

*Begin with and Every 3 minutes, Run 200M, or 15 Calorie Bike

170425

Jesse Workout of the Day

Justin & Tracey at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds (10 min cap):
250M M Row
5 Alt. Upside-Down Kettlebell Strict Press, each hand
10 Ring Row


Tabatta, Alt.: Hollow & Arch
30 PVC Passthrough

Skill: HSPU Progressions

Workout of the Day for Tuesday, April 25th, 2017:
“JT”
21-15-9
Handstand Push-Up
Ring Dip
Push-Up

170424

Jesse Workout of the Day

Jordan Tawlks at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
3 Inch-Worm-Up-Dawg
6 Sampson Stretch
12 Lateral Lunge
90 Second Standing Straddle


3 Rounds (12 min cap):
Run 200m or row 260m
7 Strict C2B
14 WallBall
1 min: Shoulder-Taps


Foundation Sequence

Workout of the Day for Monday, April 24th, 2017:
30 min EMOM, alt*:
DB Snatch (Heavy)
Dubz
Weighted Strict Pull-Up, or Sternum-2-Rings

*Use the first round to establish a baseline: Working at around 80% perceived effort for 40 seconds, record your score. Try to maintain this score for each of the three movements for all 10 rounds.

“After Party”
4 Rounds:
25 Weighted GHD
50 ft. Handstand Walk

Sweat Sessions for Monday, April 24th, 2017:
Squat Routine 2.0

7 Rounds (20 min cap):
7 Dumbbell Thruster (Heavy)
7 “See-The-Light” Sit-Up
7 Sumo KB Deadlift (Double or Single)
7 Burpee
7 Pull-Up
7 Calorie Row, or Bike

170423

Jesse Workout of the Day

Sunday Fun Day! 9:00am yoga & 10:30am Sweat Sessions

Katie Simon at CrossFit Roseville

Sweat Sessions Workout of the Day for Sunday, April 23rd, 2017:

5 Rounds of 5 min AMRAP*:
200 M Run
20 WallBall
20 Box Jump
20 Russian KB Swing
20 WallBall
20 Box Jump
20 Russian KB Swing

*1 minute Rest Between Rounds. Start back at the run each round.

170422

Jesse Workout of the Day

Sandy Kusick at CrossFit Roseville

Workout of the Day for 8am, Saturday, April 22nd, 2017:

Power Clean & Jerk Every 75 Seconds:
2 x 4 @ 75%
2 x 3 @ 80%
2 x 2 @ 85%
2 x 1 @ 90%

*75 seconds rest in-between sets

Workout of the Day for 9am, Saturday, April 22nd, 2017:

With a Partner (22 min Time Cap):
60 Deadlift (155/105)
200 Dubz
60 Hang Power Cleans
150 Dubz
60 Front Squats
100 Dubz
60 Shoulder to Over head
50 Dubz”

170421

Jesse Workout of the Day

Katie Simon at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds (9 min cap):
200M Run
15 WallBall
10 C2B


Group Hip Opener
Ankle Mob (2 min/side)


2 Rounds:
6 Trap-3 Raise w/6 Sec Pause
6 Face Pulls

Workout of the Day for Friday, April 21st, 2017:
5 min AMRAP:
10 Squat snatch @ 60% 1RM
15 Burpee Box Jump Over

Rest 2 Minutes

5 min AMRAP:
10 Squat snatch @ 60% 1RM
20 Chest-2-Bar

Rest 2 Minutes

5 min AMRAP:
10 Squat snatch @ 60% 1RM
AMRAP Muscle-Up

Score is total reps for each of the three stations (separate scores).

“After Party”
3 Rounds:
20 Hollow Rocks
20 V-Ups
20 Strict Alternating Single Leg Toes-2-Bar

Sweat Sessions Workout for Friday, April 21st, 2017:
Skill: MedBall Clean

For Time (28 min cap)
800M Run
30 KB SDHP
30 DB Push Press
30 Box Jump
30 Toes-2-Bar
30 MedBall Clean
400M Run
20 KB SDHP
20 DB Push Press
20 Box Jump
20 Toes-2-Bar
20 MedBall Clean
200M Run
10 KB SDHP
10 DB Push Press
10 Box Jump
10 Toes-2-Bar
10 MedBall Clean

170420

Jesse Workout of the Day

Eileen Marsh at CrossFit Roseville

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


2 Rounds:
6 Trap-3 Raise w/6 Sec. Pause 2.5-lb
6 Face Pulls

Workout of the Day for Thursday, April 20th, 2017:

30 min EMOM:
Calorie Row
10 +/- GHD Sit-Up
12 Double KB Deadlift 70/53-lb

*Tabata Scoring, record your lowest calorie row.

“After Party”
Double Tabata (8 min), Alt:
Hollow Body
Arch

170419

Jesse Workout of the Day

Leay Metten at CrossFit Roseville

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


2 Rounds:
20 Sec. Dead Bug
2 x Wall Walk + 1 x 20 Second Hold
2 min Figure 4 (each leg)


Skill: Rope Climb Technique

Workout of the Day for Wednesday, April 19th, 2017:

For Time:
10 Rope Climbs 15′ or 5 Pegboard Ascents
150′ Handstand Walk
10 Rope Climbs 15′ or 5 Pegboard Ascents
150′ Handstand Walk
10 Rope Climbs or 5 Pegboard Ascents

Rope Progressions:
5 Rope Climbs/Set
20 Kipping Pull-Up/Set
15 Strict Pull-Up/Set

Handstand Walk Progressions:
50′ Handstand Walk/Set
3 Box Handstand Walk Circles/Set
5 Wall Walks + Max Handstand Hold/Set

Gymnastic Progression:
Week 4 (de-load)*:
5 Rounds:
Toes-2-Bar
Arch Rock

*Reduce the volume by 30-40% for the De-load week for both movements (If you have been doing 8 reps you only do 5 this week, If you have been doing 30 seconds do 21 seconds this week, etc.)

Sweat Sessions Workout for Wednesday, April 19th, 2017:
28 minute EMOM, alt. between*:
• Russian KB Swing
• Calorie Row, or Bike
• Burpee
• Dumbbell Lunges

*Use the 1st round to establish a baseline: work for 40 seconds at 80% max effort. Use the number you get on this round and try to maintain it for all 8 rounds!