170618

Jesse Workout of the Day

Sweat Sessions Workout For Sunday, June 18th, 2017:

4 Rounds, 4 minute AMRAP*:
15 Burpee
30 KB lunges
Max: DB Hang Clean & Jerk

*2 minutes Rest In-between Rounds

170617

Jesse Workout of the Day

Dad & Donuts at CrossFit Roseville Father's Day 2017

Workout of the Day for 8am, June 17th, 2017:
Snatch EMOM:
4 x 4 @ 70%
4 x 3 @ 75%
4 x 2 @ 80%
4 x 1 @ 85%

Workout of the Day for 9am, June 17th, 2017:
20 min AMRAP (In Teams of 2):
30 WallBall
30 Box Jump
30 Russian KB Swing
30 DB Push Press
30 Calorie Row
30 Yard Sled Push or Pull

170616

Jesse Workout of the Day

Donald Stipp at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Pec smash: 2 min/side
30 PVC Passthrough


3 Rounds (9 min cap):
35 Dubz
Max Set Ring Row
15 WallBall
3 Wall Walks + 30 Sec. Hold


Group Hip Opener
Partner Thoracic

Workout of the Day for Friday, June 16th, 2017:
10 minutes:
1.1 Clean & Jerk, build over 10 minutes*.

*1.1 means: Hit 1 Clean & Jerk, re-set, then hit another Clean & Jerk.

Grace
30 Clean & Jerk 135/95, or 70% 1RM

Sweat Sessions Workout for Friday, June 16th, 2017:
Skill: Dubz

10 Rounds:
9 DB Thruster
35 Dubs (or singles)

170615

Jesse Workout of the Day

Rope Climbs at CrossFit Roseville Spartan Race Training

Pre-Wod:
Dynamic Group Warm-Up


4 Rounds (7 min cap):
5 Pull-Up
7 Push-Up
9 Knees-2-Elbows


Couch Stretch (2 min/side)
30 PVC Passthrough

Workout of the Day for Thursday, June 13th, 2017:
45 Bench Press*
30 GHD-Sit-Up
15 Rope Climb**
30 Bench Press
20 GHD-Sit-Up
10 Rope Climb
15 Bench Press
10 GHD-Sit-Up
5 Rope Climb

*Bench press: 155/105, or 55% 1RM. Have a spotter for each set, spot for someone else as well.

**Progressions:
30-20-10 Strict chin-ups
45-30-15 kipping pull-ups

170614

Jesse Workout of the Day

2017 Dad & Donuts at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Squat Routine 2.0


3 Rounds:
10 KB Single Leg Deadlift (5/side)
10 Cal Row
8 yard KB Overhead Lunge (Weak Arm)
8 yard KB Overhead Lunge (Strong Arm)


Couch Stretch (2 min/side)

Workout of the Day for Wednesday, June 14th, 2017:
4 Rounds:
500M Row, or 400M Run
21 Dumbbell Hang Squat Clean 50/35-lb

“After Party”
10 Rounds:
5 Good Morning (heavy)
30 Sec. Fat Grip Deadlift Hold (heavy)

Sweat Sessions Workout for Wednesday, June 14th, 2017:
4 Rounds, 1 min per station:
• DB Hang Clean & Jerk
• KB Box Step-Up
• Push-Up
• Weighted Ab-mat Sit-Up
• Rest

170613

Jesse Workout of the Day

Garnet Ukkerd Jr. at CrossFit Roseville

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


Pose Running Technique


2 Mile Tuesday

Workout of the Day for Tuesday, June 13th, 2017:
3 Rounds of Strict Press:
70% x 3
75% x 3
80% x 3+

Complete a set of Strict Press every 2 minutes for 9 rounds. The goal on the plus set is 9-12 reps. If you can easily get 12 reps, increase your 1RM and recalculate your percentages. If you cannot get 9-12 reps, lower your 1RM and recalculate your percentages. Pick a “Goat” to superset with in-between rounds.

170612

Jesse Workout of the Day

Eric Ritchey at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Squat Routine 2.0


3 Rounds (9 min cap):
200M Run
Max Set Strict C2B (minimum 7)
10 Overhead Squat


Hip Mobility
1 Round: Side-Butt
30 PVC Passthrough

Workout of the Day for Monday, June 12th, 2017:
4 Rounds:
30 Burpees Over the Bar
20 Toes-2-Bar
10 Overhead Squat 155/105, or 65% 1RM

Sweat Sessions Workout for Monday, June 12th, 2017:
4, 8, 12 min AMRAP*:

15 Cal Row, or bike
20 WallBall
15 Box Jump
20 KB Swing
15 Burpee
20 Strict Pull-Up, or Ring Row
15 DB Push Press

*4 minutes Rest in-between rounds

170611

Jesse Workout of the Day

**Sunday Funday! 9:00am Yoga & 10:30 am Sweat Sessions.

Alyson McCann at Roseville CrossFit

Sweat Sessions Workout for Sunday, June 11th, 2017:
8 Min EMOM, alt:
Dumbbell Hang Clean & Jerk
Toes-2-Bar

8 Min EMOM, alt:
KB Swing
Burpee

8 Min EMOM, alt:
Rope Climb, or Pull-Up, or Ring Row
Box Jump

*4 min rest between rounds.

170610

Jesse Workout of the Day

Workout of the Day for 8am, Saturday, June 10th, 2017:

Snatch EMOM*
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, June 10th, 2017:
In Pairs, Complete 10 Rounds (26 min cap):
350M Row, or 400M Run
25 WallBalls
15 Toes-2-Bar

170609

Jesse Workout of the Day

Mark Wills at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


2 Rounds (7 min cap):
200M Run
15 WallBall
10 Burpee
5 Glute Ham Raise


High Box Hip Opener

Workout of the Day for Friday, June 9th, 2017:
Skill:
2×3 Tall Clean
2×3 High-Hang Clean
3×2 Hang Clean, pull from mid-thigh
3×1 Hang Clean, pull from 1-inch Below the knee

Squat Clean EMOM*
5 x 4 @ 65%
5 x 3 @ 70%
5 x 2 @ 75%
5 x 1 @ 80%

*1 minute rest in-betwen sets.

“After Party”
20 min EMOM, alt:
8 Bulgarian Split Squat 70/53# KB
5 Glute Ham Raise, tempo: 35×1 (Add load to increase stimulus)

Sweat Sessions Workout for Friday, June 9th, 2017:
Skill: Rope Climb

15 min AMRAP:
35 KB Deadlift
35 WallBall
35 Cal Row
35 DB Push Press