180516

Jesse Workout of the Day

Peter Harney at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
3 Inch-Worm-Up-Dawg
6 Sampson Stretch
12 Lateral Lunge
90 Sec. Standing Straddle
Pigeon (2 min/side)

Skill: Gymnastics Kip

Workout of the Day for Wednesday, May 16th, 2018:
20 min AMRAP:
Run 400 meters
20 GHD sit-ups, or V-Up, or Weighted Abmat Sit-Up
10 Chest-2-Bar

Sweat Sessions Workout for Wednesday, May 16th, 2018:
Mobility:
Down-Dawg (2 min)
Bent Leg Hamstring Pulses (2 min/side)
Pigeon (2 min/side)

“Death By 10 Meters”

Skill: Toes-2-Bar

12 min AMRAP:
3 Toes-2-Bar*
2 x 24 ft. Overhead Walking Lunge

*Increase Toes-2-Bar By 3 Reps Each Round.

180515

Jesse Workout of the Day

CrossFit Roseville Gymnastics Class

Pre-Wod:
Dynamic Group Warm-Up
Group Wrist Warm-Up


3 Rounds:
5 Tall Muscle Clean
5 Tall Clean
5 Good Morning
5 Bar Facing Burpee


1 Round: Side-Butt
Foundation Sequence

Skill: Power Clean

Workout of the Day for Tuesday, May 15th, 2018:
9 min EMOM:
2 Tall Clean + 1 High Hang Clean

5 x 3 Min AMRAP*:
3 Power Clean @ 70% 1RM
6 HSPU**
9 Bar Facing Burpees

*1 Min Rest Between Rounds

**Progression:
• Heavy KB or DB Z-Press

180514

Jesse Workout of the Day

CrossFit Roseville Group Run

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, May 14th, 2018:
Backsquat:
5 x 5 @ 90% of 5-RM

For time (13 min cap):
9 muscle-ups*
25ft Handstand walk**
36 single-leg squats
25ft Handstand walk
9 muscle-ups
25ft Handstand walk
45 single-leg squats
25ft Handstand walk
9 muscle-ups
25ft Handstand walk
54 single-leg squats

Muscle-Up Progressions:
• 2-for-1 Pull-Ups (kipping or strict)
• 1-for-1 “toe-nail” muscle-ups, or strict banded MUs

Handstand Walk Progressions:
• 25ft. Handstand Kick-Ups
• 3 Wall Walks

Sweat Sessions Workout for Monday, May 14th, 2018:
Mobility:
• Group Hip Opener
• 15 PVC Passthrough
• Lacrosse ball Pec Smash
• 15 PVC Passthrough

Skill: Rope Climb

3 Rounds, 1 minute each station:
• Push-Up
• Pull-Up
• Abmat Sit-Up
• Air Squat
• Rest

1805013

Jesse Workout of the Day

Sunday Fun-Day!

Mark Wills at CrossFit Roseville

Sweat Sessions Workout for Sunday, May 13th, 2018:
WOD WITH MOM:
3 Rounds, 1 min on/1 min off, alt with partner:
WallBall
Ring Row, or Pull-Up
Cal. Bike, or Row
Rest

1805012

Jesse Workout of the Day

Alana & Kelton at CrossFit Roseville

Workout of the Day for 8am, Saturday, May 12th, 2018:
Power Clean & Jerk
Week 2

3 x 4 @ 70%
3 x 3 @ 77%
3 x 2 @ 80%
3 x 1 @ 85%

*1 minute rest Between sets

Workout of the Day for 8am, Saturday, May 12th, 2018:
For time, in teams of 2:
150 Wallballs
150 DB Snatch 50/35-lb
150 Wallballs

1805011

Jesse Workout of the Day

Alexis and Alana at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


2 Rounds:
8 Push-Ups
8 Toes-2-Bar
8 Cal Row
8 DB Box Step-Over
8 DB Overhead Lunge Right-Arm
8 DB Overhead Lunge Left-Arm

Workout of the Day for Friday, May 11th, 2018:
For time:
50 handstand push-ups*
50 toes-to-bars
50-cal. Bike, or Row
50 dumbbell box step-overs 50/35-lb
50-ft. right-arm dumbbell overhead lunge 50/35-lb
50-ft. left-arm dumbbell overhead lunge 50/35-lb

*Progressions:
• KettleBell Z Press
• DB Push Press (Heavy)
• Push-Ups
• Dips

Sweat Sessions Workout for Friday, May 11th, 2018:

Mobility:
10 PVC Passthrough
Thoracic (Foam Roller + KB)
10 PVC Passthrough
Banded Overhead Distraction (2 min/side)
10 PVC Passthrough

Skill: Kipping

21-15-9 (7 min cap):
Thruster
Pull-Up

10 min AMRAP:
400M Run
30 Weighted Abmat Sit-Up
20 Cal Bike, or Row
10 Burpee Box Jump Over

1805010

Jesse Workout of the Day

Cameron Thorn at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds:
7 Strict Pull-Up
7 Wallball
7 Good Morning 45/45-lb
7 Push-Up
200m Run


1 Round: Side-Butt
Group Wrist Stretch
Front Rack Mobility

Skill: Squat Clean

Workout of the Day for Thursday, May 10th, 2018:
“Regionals Linda”
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift, 295 / 220 lb.
Bench press, 195 / 135 lb.
Squat clean, 145 / 105 lb.

Time cap: 17 minutes

180509

Jesse Workout of the Day

Mary Stack at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Lacrosse ball foot smash
Eccentric calve raises


Skill: Double Under Technique

Workout of the Day for Wednesday, May 9th, 2018:
Triple 2
For time (32 min cap):
2,000-m row, or 4k Bike
200 double-unders
2-mile run

Sweat Sessions Workout for Wednesday, May 9th, 2018:
Mobility:
15 PVC Passthrough
Lacrosse Ball Scap Smash (2 min/side)
15 PVC Passthrough

Skill: Clean & Jerk

4 Rounds (20 min cap):
15 Burpee
30 KB Reverse Lunge
15 DB Hang Clean & Jerk

180508

Jesse Workout of the Day

Leslie and Nils at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


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


Overhead Archetype:
• Pec LacrosseBall Smash
• Peanut


3 Rounds:
5 Muscle-Snatch
5 Good Morning
5 Overhead Squat


Skill: Snatch Technique

Workout of the Day for Tuesday, May 8th, 2017:
Snatch EMOM*:

3 x 4 @ 75%
3 x 3 @ 80%
3 x 2 @ 85%
3 x 1 @ 90%

*1 minute rest in-between sets

“After Party”
21-15-9:
Dumbbell Clean 70/50-lb
GHD Sit-Up

180507

Jesse Workout of the Day

Jhoana & Sandy at CrossFit Roseville

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


3 Rounds (6 min cap):
20 Dubz
15 Air Squat
10 Push-Up
5 Chest-2-Bar


Bent Leg Hamstring Pulses (2min/side)
Couch Stretch (2min/side)
30 PVC Passthrough

Workout of the Day for Monday, May 7th, 2018:
For Time, (25 min cap)*:
1200M Run
Then, 12 Rounds:
4 Strict Handstand Push-Up
8 Chest-2-Bar
12 Air Squat

*RX+ w/Weight Vest 20/14-lb

Sweat Sessions Workout for Monday, May 7th, 2018:
Mobility:
2 Min Each:
Down-Dawg
Fragon
Dragon
Figure 4

Skill: Front Squat

3 Rounds (12 min cap):
200M Run
21 KB Swing
12 DB Front Squat (Heavy)

3 Rounds (12 min cap):
200M Run
21 WallBall
12 Calorie Row