170727

Jesse Workout of the Day

Saturday CrossFit at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds (7 min cap):
150M Row
10 WallBall
10 Knee-2-Elbow


Single Lacrosseball Scaps (2 min/side)

Skill: HSPU Progressions

Workout of the Day for Thursday, July 27th, 2017:
15 min AMRAP:
750M Row
65 WallBall
55 Handstand Push-Ups
45 T2B

“After Party”
3 Rounds:
21 DB Power Clean 70/50#
3 Pegboard Ascent
21 Cal Bike

170726

Jesse Workout of the Day

Scott & Amanda Juhl at CrossFit Roseville

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


21-15-9
Plate Clean & Jerk
*150M row after each round


Bent Leg Hamstring Pulses (2min/side)

Skill: Push Jerk

Workout of the Day for Wednesday, July 26th, 2017:
“DT”
Five rounds for time of:
12 Deadlift 155/105-lb, or 70% 1RM Jerk
9 Hang power clean
6 Push jerk

“After Party”
2 Rounds:
50/40 Cal Row
5 Legless Rope Climb 15/12ft.
50/40 Cal Cal Assault Bike
5 Legless Rope Climb

Sweat Sessions Workout for Wednesday, July 26th, 2017:
10 Rounds, 30 Seconds at Each station*:
Calorie Row, or Bike
Dumbbell Lunges
Abmat Sit-Up
Russian KB Swing
Rest

*5 seconds transition between stations

170725

Jesse Workout of the Day

Shayna Richards at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


10 min EMOM:
6 x 8 yard Sprint
7 Burpees


Tricep Smash (2 min/side)
Pec Smash (2 min/side)

Workout of the Day for Tuesday, July 25th, 2017:
30 Muscle-Ups, or:

21 min EMOM, alt:
• Strict Weighted Pull-Up
• Muscle-Up Skill Drill
• Strict Ring Dip

*Work for about 40 seconds with 20 seconds rest. Use the first round to establish a baseline number to try and hit for all 7 rounds.

“After Party”
20 min AMRAP:
15 Glute Ham Raise
30M Handstand Walk
60M Sled Push 230/160

170724

Jesse Workout of the Day

CFRV Ragnar Teams 2017

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


2 Rounds (10 min cap):
200M Run
Max Set Strict C2B (Minimum 7)
14 WallBall
1 Round: Side-Butt)


Squat Routine 2.0

Workout of the Day for Monday, July 24th, 2017:
10 rounds (20 min cap):
9 thrusters, 95/65 lb.
35 double-unders

“After Party”
100M Barbell OH Carry 155/105-lb
5 Bar Muscle-Up
100M Barbell OH Carry
4 Bar Muscle-Up
100M Barbell OH Carry
3 Bar Muscle-Up
100M Barbell OH Carry
2 Bar Muscle-Up
100M Barbell OH Carry
1 Bar Muscle-Up

Sweat Sessions Workout for Monday, July 24th, 2017:
7 Min AMRAP:

Station 1:
15 DB Thruster
15 Ring Row (Or Pull-Ups)

Station 2:
20 DBL KB Deadlift
20 Box Jump

Station 2:
30 Dubz
20 Push-Up
10 Calorie Row

*1 min rest between stations

170723

Jesse Workout of the Day

**Sunday Fun-Day! 10:30am Sweat Sessions (No Yoga today)

Spencer Lukeheart at CrossFit Roseville

Sweat Sessions Workout for Sunday, July 23rd, 2017
“Fight Gone Bad”

3 Rounds, 1 minute each station:
WallBall
KB Swing
Box Jump
DB Push Press
Calorie Row, or Bike
*Rest

170722

Jesse Workout of the Day

Steven Pinedo at CrossFit Roseville

Workout of the Day for 8am, Saturday, July 20th, 2017
Power Snatch EMOM*
(Week 1)
5 x 4 @ 65%
5 x 3 @ 70%
5 x 2 @ 75%
5 x 1 @ 80%

*1 minute rest in-between sets.

Workout of the Day for 9am, Saturday, July 20th, 2017

4 Rounds (teams of 2)*:
400M Medball Run
40 S2OH @ 95/65-lb, or 40% 1RM Jerk
40 Weighted Abmat sit-Up
40 Burpees

*Run together, share the remaining work with one partner working at a time.

170721

Jesse Workout of the Day

Tony Agosto at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


4 Rounds (12 min cap):
16 yard OH Walking DB Lunge
8 Ring row
4 Front Squat


Group Hip Opener
Partner Front Rack Mobility

Workout of the Day for Friday, July 21st, 2017
12 minutes:
Build to a Heavy Pause Front Squat

4 Rounds for time of:
3 Front Squats, 80% of 1RM
12 Chest-2-Bar Pull-Up

Sweat Sessions Workout for Friday, July 21st, 2017
Skill: DB Clean & Jerk, Dubz

10 min AMRAP:
20 Dumbbell Clean & Jerk
30 DB Reverse Lunge

10 min AMRAP:
20 WallBall
30 Dubz (Max 1 minute)

170720

Jesse Workout of the Day

Tracey Sutton at CrossFit Roseville

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


5 min EMOM:
6 x 8 Yard Sprint
7 Burpee


Lacrosse Ball Pec Smash (2 min/side)
30 PVC Passthrough

Skill: Row Technque

Workout of the Day for Thursday, July 20th, 2017
4 x 250M Row Sprints*

*Tabata Scoring, Only Record your slowest 250m Row.

3 Rounds (For Quality):
20 Strict Handstand Push-Up (Or Dumbbell Strict Press, Heavy)
10 Muscle-Up

170719

Jesse Workout of the Day

Kids hanging out at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


Bent Leg Hamstring Pulses (42/side)

Skill: Dubz Technique

Workout of the Day for Wednesday, July 19th, 2017
30 min EMOM, alt:
10 Bulgarian Lunge 40% Max Backsquat
Dubz
GHD Sit-Up, or T2B, or Weighted Abmat Sit-Up

*For GHDs: If you are new to GHD your coach will help you with range of motion and scaling the reps to 30-40 total for the day. Once you have performed 30-40 in a day you can increase by 10 GHD total volume per workout. If it has been a long time since you performed a big set of GHD, scale back the volume.

Sweat Sessions Workout for Wednesday, July 19th, 2017
Skill: Rope Climb

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, perform 10 Burpee, or 15 Calorie Bike

170718

Jesse Workout of the Day

Jeremy Bunting at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Eccentric Calf Raises (2 min/side)
Group Wrist Warm-Up


Handstand Walk Progressions

Workout of the Day for Tuesday, July 18th, 2017
For Time:
800M Run
200M Farmer Carry
4 Legless Rope Climb
80M Handstand Walk
4 Legless Rope Climb
200M Farmer Carry
800M Run