180425

Jesse Workout of the Day

Mary Stack at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Lacrosse Ball Foot Roll-Out (3-4 min)
Thoracic Mobility (3-4 min)

Workout of the Day for Wednesday, April 25th, 2018:
1 Mile Run
—Then:
10-9-8-7-6-5-4-3-2-1:
Strict Pull-Up
KB Swing 70/53-lb
Weighted GHD Sit-Up 20/14-lb, or V-Up, or Toes-2-Bar
—Then:
1 Mile Run

Sweat Sessions Workout for Wednesday, April 25th, 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
LacrosseBall Scaps
15 PVC Passthrough

Skill: Squat Therapy

10 Rounds:
40 Sec: Dumbell Thruster
40 Sec: Box Jumps
40 Sec: Rest

180424

Jesse Workout of the Day

Ashley Fajardo at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


2 Rounds:
10 Scap Pull-Ups
10 Scap Push-Ups
10 PVC Passthrough
5 Good Morning
5 Overhead Squat
5 Hang Squat Snatch


1 Round Side-Butt
Thoracic Mobility (3-4 min)

Skill: Snatch Technique

Workout of the Day for Tuesday, April 24th, 2018:
Snatch
1 x 3*

*Build to a Heavy Triple

5 min AMRAP:
9 handstand push-ups
6 burpees
3 snatches 165/115-lb, or 85% 1RM

180423

Jesse Workout of the Day

Brice Trudo at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds (7 min cap):
21 Dubz
7 Strict C2B
14 Wallball


1 Round: Side-Butt
Squat Routine 2.0

Workout of the Day for Monday, April 22nd, 2018:
Front Squat 5 x 5 @ 90% of 5-Rep Max

Qualifier #1
For Time:
4 Thruster 135/95-lb
1 Rope Climb @ 15 ft.*
8 Thruster
2 Rope Climb
12 Thruster
3 Rope Climb

*Progressions:
• 1-for-1 Pegboard Ascent
• 2-for-1 Muscle-Ups
• 3-for-1 Strict Pull-ups
• 4-for-1 Kipping Pull-ups

Sweat Sessions Workout for Monday, April 22nd, 2018:
Mobility:
Lacrosse Ball Glutes (2 min/side)
Pigeon (2 min/side)

Skill: Row Technique

6 Rounds (25 min time-cap):
20 Calories Bike, or Row
10 Strict Pull-Up
20 WallBall
10 Dips

180422

Jesse Workout of the Day

Sunday Fun-Day:
10:30am Sweat Sessions!

Kaera Jones at CrossFit Roseville

Sweat Sessions Workout for Sunday, April 22nd, 2018:
Mobility:
3 Primary SMR

Skill: Row Technique

4 Rounds, 1 minute per station:
• Burpee
• Box Jump
• DB Push Press
• Cal Bike, or Row
• Rest

180421

Jesse Workout of the Day

Brandy Rusica at CrossFit Roseville

Workout of the Day for 8am, Saturday, April 21st, 2018:
Power Snatch
Week 2

3 x 4 @ 70%
3 x 3 @ 75%
3 x 2 @ 80%
3 x 1 @ 85%

*1 minute rest in-between sets

Workout of the Day for 9am, Saturday, April 21st, 2018:
4 Rounds, Teams of 2 (32 min cap):
800M Sandbag, or WallBall Run
60 Burpee
40 Deadlift @ 55% 1RM

180420

Jesse Workout of the Day

Allison North at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds:
12 Cal bike or Row Sprint
*2 min easy recovery between rounds


1 Round: Side-Butt
Group Hip Opener

Workout of the Day for Friday, April 20th, 2018:
Front Squat:
Build to a 5-RM*

*Add 5-10 lb. from last week’s 5RM

Qualifier Wod #2
4 Rounds (15 min cap):
25 Chest-2-Bar
5 cleans 245/170-lb, or 80% 1RM

Sweat Sessions Workout for Friday, April 20th, 2018:
Mobility:
Foot Smash, Lacrosse Ball (2 min/side)
Eccentric Calve Raises (2 min/side)
Dragon (2 min/side)

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

30-20-10 (21 min cap):
Dubz
KB Deadlift
Push-Up
Ring Row
Abmat Sit-Up

180419

Jesse Workout of the Day

Brandy Rusica at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds:
5 Tall Muscle-Clean
5 Front Squat
5 Good Morning
5 Backsquat
5 Behind The Neck Snatch Grip Push Press


1 Round side-butt
Thoracic Mobility (3-4 min)

Skill: Clean & Jerk

Workout of the Day for Thursday, April 19th, 2018:
Power Clean & Jerk
3 x 3 @ 75% 1RM

20 min EMOM:
• Handstand Push-Up
• T2B
• Burpee
• Rest

180418

Jesse Workout of the Day

Hannah Schaefer at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds:
7 Scap Pull-Ups
7 Scap Push-Ups
7 Good Morning
7 OHS 45/35-lb
7 Muscle Clean


Group Hip Opener

Skill: L-Sit & Sandbag Clean

Workout of the Day for Wednesday, April 18th, 2018:
25 min AMRAP (For Quality):
2 L-Sit Rope Climb*
3 Sandbag Clean 150/100-lb
400m Run, or Row

*Progressions:
• 1 Legless Rope Climb + 20 Sec. L-Sit
• 3 Strict Pull-Up + 20 Sec. L-Sit

Sweat Sessions Workout for Wednesday, April 18th, 2018:
Mobility:
Bent Leg Hamstring Pulses (42/side)
Figure 4 (2 min/side)

Skill: MedBall Clean & SandBag Clean

20 min AMRAP:
400M Run
20 KB Swing
10 Medball, or SandBag Cleans”

180417

Jesse Workout of the Day

Jason & Jhoana at CrossFit Roseville

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


Mob: Calves/Feet (2 min/side)

Workout of the Day for Tuesday, April 17th, 2018:
For Time (27 min cap):
300 Dubz
Row 2k, or Bike 4k
Run 1 Mile

Scaling Options:
For this Workout scale the dubz to a time-domain that is sub 7 minutes, the Row to a distance that is sub 10 minutes, and the run to a distance that is sub 9 minutes. For you this might look like: 200 Dubz, 1600m Row, and 1200m run. Try to pick a number for all three movements that will allow you to finish this workout under the time cap.

“After Party”
Clean
1 x 3*

*Build to a Heavy Triple

180416

Jesse Workout of the Day

Jim Brown at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds (7 min cap):
21 Dubz
7 Strict C2B
14 Wallball


1 Round: Side-Butt
Squat Routine 2.0

Workout of the Day for Monday, April 16th, 2018:
Front Squat 5 x 5 @ 90% of 5-Rep Max

3-6-9:
Clean & Jerk 185/130, or 70% 1RM
Muscle-Up*

*Progressions:
• 1-For-1 “Toe-nail” Muscle-Ups
• 2-For-1 Strict Pull-Up + Dips
• 3-For-1 Kipping Pull-Up + Dips

Sweat Sessions Workout for Monday, April 16th, 2018:
Mobility:
3-Primary SMR, or Lacrosse Ball Smash

Skill: ABC Kipping Drills

Every 30 Sec. for 30 min, Alt:

•DB Thrusters
•Rest
•Pull-Ups
•Rest
•Cal Bike, or Row
•Rest