180723

Jesse Workout of the Day

**NO 10:00am open gym today, due to a training going on at the gym.

Lauren, and Curtis being Goofy at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds (7 min cap):
7 Burpee
7 Strict C2B
7 Air Squat
7 Good Morning (build each set)


1 Round: Side-Butt
Pigeon (2 min/side)

Workout of the Day for Monday, July 23rd, 2018:
Backsquat 5 x 5 @ 90% 5RM

10 min AMRAP (For Quality):
5 Box Jump Over 30/24″
10 Strict Pull-Up
15 Pushup

Sweat Sessions Workout for Monday, July 23rd, 2018:
Squat Routine 2.0
Skill: Deadlift Technique

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

180722

Jesse Workout of the Day

Sunday Fun-Day!

Lisa Johnson at CrossFit Roseville

Sweat Sessions Workout for Sunday, July 22nd, 2018:
12 min AMRAP:
200 M Run
10 DB Box Step-Up
200 M Run
20 DB Box Step-Up
200 M Run
30 DB Box Step-Up

12 min AMRAP:
20 Cal row, or Bike
10 Burpee
20 Cal row, or Bike
20 Burpee
20 Cal row, or Bike
30 Burpee

180721

Jesse Workout of the Day

Lois Nakamoto at CrossFit Roseville

Workout of the Day for 8am, Saturday, July 21st, 2018:
Power Clean & Jerk, Week 3

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

*75 seconds rest in-between sets

Workout of the Day for 9am, Saturday, July 21st, 2018:
4 Rounds, With a partner:
1000m Row, or 2k Bike, or 800m Run
20 Deadlift 275/190-lb, or 65% 1RM
30 HSPU

180720

Jesse Workout of the Day

Training Plan WOD for Friday, July 20th, 2018:

WOD With Class:
For Time (22 Minute CAP):
Start with, and every 3 minutes complete:
200m Run
12 Toes-2-Bar
—Then:
100 Overhead Squats 95/65-lb*

Workout Description:
With a running clock, begin by running 200m, followed by 10 toes-2-bar, followed by As Many Overhead Squats as you can before the next three minute interval. The workout is over if you complete all 100 overhead squats, or when you reach the time-cap. The last round you get an extra minute (4 minute round).

Backsquat:
Build to 5RM

Strict Press:
Build to 5RM

Bent Over Row:
4 x 8 @ 65% Max Snatch
*2.5-5kg Increase Each Week

180720

Jesse Workout of the Day

Jim Brown at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds:
7 Overhead Squat 45/35-lb
7 Knees-2-Elbows
14 Dead Bug Rocks


1 Round: Side-Butt
Banded Hip Distraction

Workout of the Day for Friday, July 20th, 2018:
Backsquat:
Build to 5RM

For Time (22 Minute CAP):
Start with, and every 3 minutes complete:
200m Run
12 Toes-2-Bar
—Then:
100 Overhead Squats 95/65-lb*

Workout Description:
With a running clock, begin by running 200m, followed by 10 toes-2-bar, followed by As Many Overhead Squats as you can before the next three minute interval. The workout is over if you complete all 100 overhead squats, or when you reach the time-cap. The last round you get an extra minute (4 minute round).

Sweat Sessions Workout for Friday, July 20th, 2018:
Skill: MedBall Clean

For Time (28 min cap)
30-20-10*:
KB SDHP
DB Push Press
Box Jump
Toes-2-Bar
MedBall Clean

*Start with & Every 4 minutes: 200m Run, 500m Row, or 1k Bike

180719

Jesse Workout of the Day

Sweat Sessions Class at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds:
12/9 Calorie Row
1 Min: Handstand Shoulder Taps
10 Toes-2-Bar


15 PVC Passthrough
Side-Roll-Out
15 PVC Passthrough

Skill: Split Jerk

Workout of the Day for Thursday, July 19th, 2018:
Split Jerk:
4 x 2 @ 80% 1RM

For Time:
30 Muscle-Up*

*Progression:
• 10 Rounds: 5 Strict Pull-Up + 5 Dips
• 30 Banded Strict Muscle-Up
• 30 “Toe-Nail” Muscle-Up

180718

Jesse Workout of the Day

Jason Keller at CrossFit Roseville

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


Bent Leg Hamstring Pulses

Workout of the Day for Wednesday, July 18th, 2018:
“The Ghost”

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

“After Party”
Partner Barbell Hamstring Smash

Sweat Sessions Workout for Wednesday, July 18th, 2018:
Mobility:
(each side)
1 Min: Fragon
1 Min: Lizard
1 Min: Pigeon

Skill: Row Technique

20 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!

180717

Jesse Workout of the Day

Aaron Armstrong at CrossFit Roseville

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


3 Rounds:
5 Tall Clean
5 Front Squat
5 Good Morning
5 B.T.N.S.G.P.P.


1 Round: Side-Butt

Skill: Clean Technique

Workout of the Day for Tuesday, July 17th, 2018:
50 Power Clean @ 75-80% 1RM

“After Party”
Strict Weighted Pull-Up:
Build to heavy 2-RM

180716

Jesse Workout of the Day

Eric BadAtCrossFit at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds (7 min cap):
21 Dubz
7 Strict C2B
14 Goblet Squat 53/35-lb


1 Round: Side-Butt
Banded Hamstring Distraction (2 min/side)

Workout of the Day for Monday, July 16th, 2018:
Backsquat 5 x 5 @ 90% 5RM

8 min AMRAP:
10 DB Hang Clean & Jerk 50/35-lb
8 Chest-2-Bar
10 DB Box Step-Over 50/35-lb 24/20″
8 Toes-2-Bar

“After Party”
250m Row

Sweat Sessions Workout for Monday, July 16th, 2018:
Tabata, Alt:
“Dead Bug” & Arch Rocks

For Time (14 min cap)
100 WallBalls*
Every Break: Accumulate 1 Min Plank

14 minute AMRAP:
7 DB Strict Press
7 DB Bent Over Row
7 Push-Up
14 Box Step-Over w/KB

180715

Jesse Workout of the Day

Sunday Fun-Day!

Sam Allen at CrossFit Roseville

Sweat Sessions Workout for Sunday, July 15th, 2018:
12 Minute AMRAP:
20 Double KB Deadlift
10 Burpee
20 Ring Row, or Strict Pull-Up
10 Box Jump

12 Minute AMRAP:
20 DB Thruster
10 Burpee
20 Ring-Row, or Strict Pull-Up
10 Box Jump

*3 Minutes Rest In-Between Rounds