181115

Jesse Workout of the Day

**No 5pm open gym and 6:30pm classes tonight due to the smoke!

The air quality index lists the PMI as Hazardous.

To stay healthy: use a netti pout or other sinus rinse device to flush the harmful irritants out of your system. Limit prolonged exposure to the smoke.

Sweat Sessions at CrossFit Roseville November 2018

Pre-Wod
Dynamic Group Warm-Up
Quad Roll + Adductor Roll
Couch Stretch (1 min/side)
Pigeon (2 min/side)
1 Round: Side-Butt


3 Rounds, build each round:
5 Deadlift
5 Bench press
5 Power Clean

Workout of the Day for Thursday, November 15th, 2018:
Linda, aka “3 Bars Of Death”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

“After Party”
4 Rounds*:
10 Hollow Rocks
10 V-Up
10 Tuck-Ups
10 Sec. Hollow Hold
* Rest as Needed Between Rounds

181114

Jesse Workout of the Day

Curtis and Alan Morte at CrossFit Roseville

Pre-Wod
Dynamic Group Warm-Up
Side-Roll
Banded Overhead Distraction


Group Wrist Warm-Up

Skill: The Jerks

Workout of the Day for Wednesday, November 14th, 2018:
Squat Jerk*:
5 x 3

Push Jerk*:
4 x 2

Split Jerk*:
3 x 1

*Build Each Set

10 Rounds (For quality):
7 Glute Ham Raise, or 7 Weighted Good Morning
30 Sec. Sandbag Bear Hug Box Step-Ups 150/100-lb 12″

Sweat Sessions Workout for Wednesday, November 14th, 2018:
Mobility:
Hamstring (2 min/side)
Fragon (2 min/side)
90/90 (2 min/side)

Skill:
Sumo Deadlift High Pull

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

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

181113

Jesse Workout of the Day

Shep & Ray at CrossFit Roseville

Pre-Wod
Dynamic Group Warm-Up
Group Hip Opener


2 Rounds:
8 Burpee
8 Russian KB Swing 53/35-lb
8 Box Jump 24/20″
8 Abmat Sit-Up


Lacrosse Ball Foot Smash
Calve Stretch (1 min/side)

*2 Min Rest Between Rounds

Workout of the Day for Tuesday, November 13th, 2018:
4, 6, 8 Min AMRAP*:
20 Cal Bike, or Row
20 Burpee
20 Russian KB Swing 53/35-lb
20 Box Jump 24/20″
20 V-Up

*2 Min Rest Between Rounds

181112

Jesse Workout of the Day

CFRV Veteran's Day Schedule 2018

Pre-Wod
Dynamic Group Warm-Up
Couch Stretch (90 sec/side)
Pigeon (2 min/side)
Thoracic (4 Min)


2 Rounds:
5 Tall Muscle Clean
5 Front Squat
5 Jerk
5 Pull-Up


1 Round: Side-Butt
Front Rack Mobility

Skill: Barbell Cycling

Workout of the Day for Monday, November 12th, 2018:
“Hammer”

Five rounds, each for time, of:
5 Power Clean 135/95-lb
10 Front Squat 135/95-lb
5 Jerk 135/95-lb
20 Pull-ups
Rest 90 seconds

Post time of each round to comments.

Sweat Sessions Workout for Monday, November 12th, 2018:
“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

Post time of each round to comments.

181111

Jesse Workout of the Day

Sunday Fun-Day!

CFRV Veteran's Day Schedule, Monday 2018

Sweat Sessions Workout for Sunday, November 11th, 2018:
Mobility:
Lacrosse Ball Foot Roll-Out (2 min/side)
Hamstring (2 min/side)

Skill: Sandbag Clean Technique

4 Rounds (25 min cap):
400m Row
30 Russian KB Swing
20 Box Jump
10 Sandbag Clean

181110

Jesse Workout of the Day

Curtis Morte at CrossFit Roseville

Workout of the Day for 8am, Saturday, November 10th, 2018:
Clean & Jerk

Every 90 Seconds:
3 x 4 @ 65%
3 x 3 @ 70%
3 x 2 @ 75%
3 x 1 @ 80%

*90 sec. rest between sets.

Workout of the Day for 9am, Saturday, November 10th, 2018:
For Time, with a partner:
100 Cal Bike, or Row
100 Russian KB Swing
100 Burpee
100 C2B
100 V-Up

“After Party”
In teams of 2-3:
400m Sled Pull 180/130-lb

181109

Jesse Workout of the Day

Eric #BadatCrossFit at CrossFit Roseville

Pre-Wod
Dynamic Group Warm-Up


3 Rounds:
8 Lunge 45/35-lb
4 Thruster
2 Snatch
10 Dubz

Skill: Snatch Technique

Workout of the Day for Friday, November 9th, 2018:
E2MOM for 10 Min:
20 Front Rack Lunge
35 Dubz

E2MOM for 10 Min:
10 Thruster + 35 Dubz

E2MOM for 10 Min:
5 Snatch + 35 Dubz

M: 115-lb
W: 80-lb

Or, use 65% of Your Max Snatch as a guideline for what weight to use for all three barbell movements.

Sweat Sessions Workout for Friday, November 9th, 2018:
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

181108

Jesse Workout of the Day

Natalie & Nadia at CrossFit Roseville

Pre-Wod
Dynamic Group Warm-Up
3-Inch Worm-Up-Dawg
6 Sampson Stretch
12 Lateral Lunge
90 Sec. Seated Side-Straddle (each side)
Pigeon (2 min/side)


Skill: Shoulder-2-Overhead

Workout of the Day for Thursday, November 8th, 2018:
4 Rounds (32 Min Cap):
800m Run
4 S2OH 205/140-lb, or 75% 1RM
2 Legless Rope Climb*
4 S2OH 205/140-lb
2 Legless Rope Climb

*Progression:
• 1-for-2 Pegboard Ascent
• 1-for-1 Regular Rope Climb
• 2-for-1 Strict Pull-Up
• 3-for-1 Ring Row

181107

Jesse Workout of the Day

Aaron Armstrong at CrossFit Roseville

Pre-Wod
Dynamic Group Warm-Up


2 Rounds:
5 Tall Muscle Clean
5 Front Squat
5 Good Morning
5 BTNPP
5 Strict Pull-Up


Group Hip Opener

Skill: Squat Clean—Receiving The Bar

Workout of the Day for Wednesday, November 7th, 2018:
3-6-9-12-9-6-3:
Squat Clean 185/130-lb, or 70% 1RM
C2B

“After Party”
7 Rounds:
30m. Sled Push (Heavy)
10 Bulgarian Split Lunge @ 40% 1RM Backsquat

Sweat Sessions Workout for Wednesday, November 7th, 2018:
Mobility:
1 Min: Frog
1 Min: Frog Rocks
1 Min: Single Leg Frog Rock, Left
1 Min: Single Leg Frog Rock, Right

15 PVC Passthrough
Peanut (2 min)
15 PVC Passthrough

Skill: Row Technique

10 Rounds:
30 Sec: Burpee
30 Sec: Row
30 Sec: DBL KB Deadlift
30 Sec: Rest

181106

Jesse Workout of the Day

Harjeet Mann at CrossFit Roseville

Pre-Wod
Dynamic Group Warm-Up


Banded Overhead Distraction (2 min/side)
Teres Minor Smash (2 min/side)

Workout of the Day for Tuesday, November 6th, 2018:
12 Min:
Build to a 3-RM Dip

4 x 5 min AMRAP*:
• 200m Run
• 15 Burpee
• 20/15 Cal Bike, or Row
• Max Reps Devil Press 50/35-lb

*2 Min Rest Between Rounds