180712

Jesse Workout of the Day

Kelsey Rodriguez at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Banded Hip Distraction (2 min/side)
1 Round: Side-Butt


3 Rounds, build each round:
5 Deadlift
5 Bench press
5 Power Clean

Workout of the Day for Thursday, July 12th, 2018:
Linda

AKA: “3 Bars of Death”

10-9-8-7-6-5-4-3-2-1:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

180711

Jesse Workout of the Day

Lauren Coonce at CrossFit Roseville

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

Workout of the Day for Wednesday, July 11th, 2018:
30 min EMOM*:
Wallball
Dubz
GHD Sit-Up, or V-Up

*Use the first round to establish a baseline: work for 40 seconds at about 80% intensity. Choose a rep scheme you can maintain for all 10 rounds.

“After Party”
Every 3 Minutes for 9 Minutes:
20/16 Cal Bike Sprint

Sweat Sessions Workout for Wednesday, July 11th, 2018:
Mobility:
LacrosseBall Glute Smash
Figure 4
Pigeon

Skill: Sandbag Clean, and DB Clean & Jerk

3 Rounds, 2 Minutes Each Station:
• Pull-Up
• Sandbag Clean
• DB Clean & Jerk
• Rest

180710

Jesse Workout of the Day

Curtis Morte at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


15 PVC Passthrough
Banded Overhead Distaction
15 PVC Passthrough

Workout of the Day for Tuesday, July 10th, 2018:
Push Press:
3-3-3 @ Working Weight

20 min AMRAP*:
500m Row, or 1k Bike
5 Muscle-Up*

*Progression:
5 Strict Pull-Up + 5 Dips
10 Kipping Pull-Up + 5 Dips

180709

Jesse Workout of the Day

Handstand Class at CrossFit Roseville

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


1-2-3-4:
DB Squats
Bar Facing Burpee


Skill: Clean Technique

Workout of the Day for Monday, July 9th, 2018:
18.2*
1-2-3-4-5-6-7-8-9-10:
DB Squats 50/35-lb
Bar-Facing Burpees

Workout 18.2a*
1 RM Clean

*Time cap: 12 minutes to complete 18.2 AND 18.2a

Sweat Sessions Workout for Monday, July 9th, 2018:
Mobility:
3 Position Band Stretches:
• Hamstring
• Adductors
• Glutes

Skill: Dubz

25 Min AMRAP:
50 Box Jump
50 Ring Row, Or Strict Pull-Up
50 Russian KB Swing
50 Walking Lunge
50 Push-Up
50 Burpee
50 Dubz

180708

Jesse Workout of the Day

Sunday Fun-Day!

Alexis Grove at CrossFit Roseville

Sweat Sessions Workout for Sunday, July 8th, 2018:
Mobility:
Lat Roll-Out
Banded Overhead Distraction

Skill: Dubz

For Time (12 minute cap):
12 Dumbbell Thrusters
200M Run
10 Dumbbell Thrusters
200M Run
8 Dumbbell Thrusters
200M Run

2 Dumbbell Thrusters
200M Run

Then (12 min cap):
50-40-30-20-10:
Dubz
Russian KB Swings

180707

Jesse Workout of the Day

Lauren Coonce at CrossFit Roseville

Workout of the Day for Saturday, 8am, July 6th, 2018:
Power Clean & Jerk
Week 1

Every 75 Seconds:
4 x 4 @ 65% 1RM
4 x 3 @ 70% 1RM
4 x 2 @ 75% 1RM
4 x 1 @ 80% 1RM

*75 Seconds Rest In-Between Sets

Workout of the Day for Saturday, 9am, July 6th, 2018:
2 Rounds, With a Partner*:
100 DB Thruster 50/35-lb
100 Toes-2-Bar

Begin with and Every 4 Minutes, Perform:
200m Run

180706

Jesse Workout of the Day

Donald Stipp at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


2 Rounds:
200m Run
10 Front Squat
5 Burpee Box Jump Over


Group Hip Opener
1 Round: Side-Butt

Front Rack Mobility

Workout of the Day for Friday, July 6th, 2018:
Front Squat:
Build to 5RM*
*Try to add 5-10-lb to last week’s 5RM

18-15-12-9-6-3:
Strict Pull-Up, or Ring Row
Burpee Box Jump Over

—Then:
50 Dips

Sweat Sessions Workout for Friday, July 6th, 2018:
Mobility:
Eccentric Calve Stretch
Lacrosse Ball Scaps

Skill: DB Push Press & Squat Therapy

22 Minute AMRAP:
2-4-6-8-10-12-14-16-18-20…
Box Jump Over
DB Push Press
Goblet Squat
DB Bent Over Row
DB Lunges

180705

Jesse Workout of the Day

Keara Jones at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


Mobility: Coach’s Choice

Workout of the Day for Thursday, July 5th, 2018:
2 Rounds:
1000m Row
20 Chest-2-Bar
30 HSPU

*Progression:
• 30 DB Z-Press

Jerk Split Balance:
5 x 3 @ 55% 1RM

Split Jerk:
1-1-1

180704

Jesse Workout of the Day

4th of July Schedule: 7:00am & 9:00am Classes Only.

CrossFit Roseville Gymnastics Class

Workout of the Day for Wednesday, July 4th, 2018:
With a Partner:
5 Rounds:
400m Run, or 500m Row, or 1k Bike
30 Pushup
20 Deadlift 275/190-lb, or 65% 1RM
100m Sandbag Carry 150/100-lb

Or

“Gunny”
For time:
1-mile weighted run
50 push-ups
50 sit-ups
1-mile weighted run
50 push-ups
50 sit-ups
1-mile weighted run

Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lb. for the runs.

“After Party”
1 Mile Partner Sled Push, or Pull 90-lb

Sweat Sessions Workout for Wednesday, July 4th, 2018:
Mobility:
Hamstring (2 min/side)
Pigeon (2 min/side)

Skill: Deadlift & Dead Bug

3 Rounds*:
1/2 Tabata at each station:
• Calorie Bike, or Row
• Push-Up
• Double KB Sumo Deadlift
• Dead Bug Rocks

*2 minutes rest in-between Rounds

180703

Jesse Workout of the Day

4th of July Schedule: 7:00am & 9:00am Classes Only.

Hannah Kyser at CrossFit Roseville

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


3 Rounds:
5 Muscle Clean
5 Front Squat
5 Good Morning
5 BTN Snatch Grip Push Press
5 Pull-Up
5 Dips


Foundation Sequence

Skill: Snatch Technique

Workout of the Day for Tuesday, July 3rd, 2018:
For Time:
30 Snatches 135/95-lb Or, 65% 1RM
10 Ring Muscle-ups*
30 Clean & Jerks 135/95-lb
10 Ring Muscle-ups
30 Thrusters 135/95-lb
10 Ring Muscle-ups

*Progressions:
• 1-for-1 Strict Banded Muscle-Up
• 1-for-1 Strict Pull-Up + Strict Dip
• 2-for-1 Kipping Pull-Up + Dips