180821

Jesse Workout of the Day

Kevin King at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Ankle Mobility


Skill: Pistol Progressions

Workout of the Day for Tuesday, August 21st, 2018:
Strict Weighted Pull-Up:
10 x 2 @ 80%

8 Rounds (20 min Cap):
400m Row
8 Pistols 53/35-lb

“After Party”
8 min AMRAP:
40 Dubz
20 Front Rack Lunges 95/65-lb

180820

Jesse Workout of the Day

Wade & Jim Badasses Dudes at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Side Roll-Out


3 Rounds (8 Min Cap):
200m Run
7 Strict Pull-Up
14 Wallball
7 Side-Plank Reach Through (each side)


1 Round: Side-Butt


15 PVC Passthrough
Lacrosse Ball Scaps (2 min/side)
15 PVC Passthrough

Skill: Clean & Jerk

Workout of the Day for Monday, August 20th, 2018:
10 Rounds: (30 min cap):
10 Clean & Jerk 65% 1RM
10 T2B

Sweat Sessions Workout for Monday, August 20th, 2018:
Mobility:
10 PVC Passthrough
Banded Overhead Distraction (2 min/side)
10 PVC Passthrough
Peanut (3 min)
10 PVC Passthrough

12 Min AMRAP:
350m Row, or 700m Bike
15 KB Swing
10 Pull-Up

12 Min AMRAP:
35 Burpee
15 Sandbag Clean
10 DB Box Step Over

180819

Jesse Workout of the Day

Sunday Fun-Day!

Kelsey Rodriguez at CrossFit Roseville

Sweat Sessions Workout for Sunday, August 19th, 2018:
10 Minute AMRAP:
3-6-9-12-18…:
Wallball
Pull-Up, or Ring Row
KB Swing

10 Minute AMRAP:
3-6-9-12-18…:
Calorie Row, or Bike
Push-Up
Box Jump

180818

Jesse Workout of the Day

Group Class at CrossFit Roseville

Workout of the Day for Saturday, 8am, August 18th, 2018:
Snatch EMOM*
Week 1

3 x 4 @ 65%
3 x 3 @ 70%
3 x 2 @ 75%
3 x 1 @ 80%

*1 minute rest in-between sets.

Workout of the Day for Saturday, 9am, August 18th, 2018:
In teams of 2 complete:
800M Farmers Carry 53/35-lb, then:

5 Rounds:
30 Box Jump
30 Push-Up
30 Pull-Up

Then: 800m Sandbag Carry

180817

Jesse Workout of the Day

Aaron Armstrong at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Couch Stretch (2 min/side)
Pigeon (2 min/side)

Workout of the Day for Friday, August 17th, 2018:
Pause Front Squat:
Week 3
3 x 3 reps with 70% using a 3 second pause

15.5
27-21-15-9:
Cal Row
Thruster 95/65-lb

Sweat Sessions Workout for Friday, August 17th, 2018:
Mobility:
Couch Stretch (2 min/side)
Pigeon (2 min/side)
Bent Leg hamstring Pulses (2 min/side)

Skill: Medball Clean

3 Rounds, 1 Min on/1 Min Off, alt:
• MedBall Deadlift
• Wallballs
• MedBall Clean

18.2

1-2-3-4-5-6-7-8-9-10:
Dumbbell Front Squat
Burpee Over the Bar

180816

Jesse Workout of the Day

Coach Joey Coaching Sweat Sessions at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Couch Stretch (2 min/side)
Pigeon (2 min/side)


10 min EMOM, alt:
• Cal Row
• Double KB Sumo DL

Workout of the Day for Thursday, August 16th, 2018:
Bench Press:
Build to 2-RM

7 Rounds:
7 Chest-2-Bar
7 Bench Press @ 55% 1RM

180815

Jesse Workout of the Day

Alexis Grove at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Couch Stretch (2 min/side)
Pigeon (2 min/side)
Calf Stretch (2 min/side)


Skill: Sandbag Clean

Workout of the Day for Wednesday, August 15th, 2018:
For Time:
Run 1.5 Miles
30 SandBag Cleans 150/100-lb
Run 1.5 Miles

“After Party”
15 Min EMOM, alt:
• Glute Ham Raise
• Hips-2-Bar
• Side-Plank Reach Through

Sweat Sessions Workout for Wednesday, August 15th, 2018:
Mobility:
3 Primary SMR

Skill:
• Hip Hinge
• KB Deadlift
• Dubz
• Push-Up

20 min AMRAP:
10 KB Sumo Deadlift
15 Toes-2-Bar
10 DB Box Step-Over
20 Push-Ups

180814

Jesse Workout of the Day

Ayona McCullough at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
3 Primary SMR


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


Skill: T2B & HSPU Technique

Workout of the Day for Tuesday, August 14th, 2018:
30 min EMOM, alt:
Toes-2-Bar
HSPU
Cal Bike, or Row

“After Party”
Romanian Deadlift:
3 x 2 @ 90% Max C&J

180813

Jesse Workout of the Day

Allison North at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Couch Stretch (2 min/side)
Pigeon (2 min/side)


5 min AMRAP:
7 Strict Pull-Up
7 Push-Up
14 Air Squat
7 Side-Plank Reach Through (each side)


1 Round: Side-Butt
Group Hip Opener

Skill: Barbell Cycling

Workout of the Day for Monday, August 13th, 2018:
21-15-9:
Clean & Jerk 95/65-lb
Bar Facing Burpee

Rest 5 Min, Then:

4 Rounds:
200m Run
15 KB Swing 79/53-lb
10 Dips

Rest 5 Min, Then:

9-15-21:
Clean & Jerk 95/65-lb
Bar Facing Burpee

Sweat Sessions Workout for Monday, August 13th, 2018:
Mobility:
Couch Stretch (2 min/side)
Pigeon (2 min/side)
Bent Leg hamstring Pulses (2 min/side)

For Time (20 min cap):
40 Burpee
40 KB Swing
40 Box Jump
40 DB Push Press
40 Lunges
40 Abmat Sit-Ups
40 Calorie Row, or Bike

180812

Jesse Workout of the Day

Sunday Fun-Day!

Nicole Berger at CrossFit Roseville

Sweat Sessions Workout for Sunday, August 12th, 2018:

30 min EMOM:
• Dubz
• Double KB Deadlift
• Ring Row, or Strict Pull-Up
• Push-Up
• DB Snatch