190109

Jesse Workout of the Day

Kevin Kress at CrossFit Roseville

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


2 Rounds:
8 Wallball
6 C2B
4 Burpee


Front Rack Mobility

Workout of the Day for Wednesday, January 9th, 2018:
Front Squat
3-3-3 @ 80% 1RM

27-21-15-9:
Walball
C2B*
Burpee

*Or Banded Strict Pull-Up, or Ring Row

Sweat Sessions Workout for Wednesday, January 9th, 2018:
Mobility:
Group Hip Opener
Couch Stretch (2 min/side)

Skill: Rope Climb Technique

20-18-16-14-12-10-8-6-4-2 (25 min cap):
Goblet Squat
Side-Plank Reach Through (Each Side)
Ring Row, Or Strict Pull-Ups
Cal Row/Bike/Ski
Hanging Strict Leg Raise

190108

Jesse Workout of the Day

Mary Stack at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Quad Roll-Out SMR
Group Hip Opener


2 Rounds:
5 Tall Muscle Clean
5 Front Squat
5 Good Morning
5 Push Jerk


1 Round Side-Butt

Skill: Hang Power Clean

Workout of the Day for Tuesday, January 8th, 2018:
Hang Power Clean:
12 Min to Build to a Heavy Double

DT
5 Rounds:
12 Deadlift 155/105-lb
9 Hang Power Clean 155/105-lb
6 Push Jerk 155/105-lb

190107

Jesse Workout of the Day

Nate Cleaver at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
KB Calve Smash
Group Hip Opener
Side-Roll SMR


5 Min AMRAP:
50-40-30-20-10:
Dubz
Abmat Sit-Up

Skill: Strict HSPU Technique & Scaling Progressions

Workout of the Day for Monday, January 7th, 2018:
32 Min EMOM:
• 2 Strict Weighted Pull-Up
• Max DB Box Step-Up 50/35-lb
• 5 Strict HSPU* Tempo:70X1
• Max Cal Bike, or Ski

*Add a Deficit to Increase difficulty each round.

Sweat Sessions Workout for Monday, January 7th, 2018:
Mobility:
Hip Opener
Side-Roll SMR

Skill: Hip Hinge

20 min AMRAP:
7 Dumbbell Thruster (Heavy)
7 “See-The-Light” Sit-Up
7 Sumo KB Deadlift (Heavy, Double or Single)
7 Box Jump
7 Pull-Up
7 Calorie Row/Bike/Ski

190106

Jesse Workout of the Day

Phil Stevenson at CrossFit Roseville

Sweat Sessions Workout for Sunday, January 6th, 2018:
2 Rounds*:
4 min AMRAP:
DB Box Step-Up

4 min AMRAP:
Cal Bike, or Ski

4 Min AMRAP:
DB Snatch

4 Min AMRAP:
Burpee

*1 Min Rest Between Rounds

190105

Jesse Workout of the Day

January 2019 Weight Loss and Group Fitness Classes at CrossFit Roseville

Workout of the Day for 8am, Saturday, January 5th, 2018:
Clean & Jerk Every 90 Sec.:
Week 1

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

*90 Sec. rest in-between sets

Workout of the Day for 9am, Saturday, January 5th, 2018:
In Teams of 2, Complete 2 Rounds of Each:
5 Min AMRAP:
10 Double KB Hang C&J
2 Rope Climb (or 8 Strict Pull-Up, or 12 Ring Rows)

5 Min AMRAP:
800m run
Max Burpees with Remaining Time

5 Min AMRAP:
30 DB Front Squat 50/35-lb
30 Cal Bike

*1 Min Rest Between Rounds

190104

Jesse Workout of the Day

Carolina Prout at CrossFit Roseville

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


7 Min AMRAP:
14/12 Calorie Row
7 Knee-2-Elbow
14 Wallball
7 Strict C2B
7 Strict Dips


Couch Stretch (2 min/side)


Skill: Power Clean Barbell Cycling

Workout of the Day for Friday, January 4th, 2018:
“14.4”

14 Min AMRAP:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20/14 lb.
30 cleans, 135/95 lb.
20 muscle-ups

“After Party”
50 Weighted GHD Sit-Up

Sweat Sessions Workout for Friday, January 4th, 2018:
Mobility:
Hamstring Stretch (2 min/side)
Thoracic Stretch (4 Min)

Skill: MedBall Clean

For Time (28 min cap)
30-20-10*:
KB SDHP
DB Push Press
Box Jump
Toes-2-Bar
MedBall Clean

*Start with & Every 4 minutes: 200m Run, 250m Row, 250m Ski, or 500m Bike

190103

Jesse Workout of the Day

Sweat Sessions at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


Lacrosse Ball Foot Roll-Out
Calve Stretch
Bent Leg Hamstring Pulses

Workout of the Day for Thursday, January 3rd, 2018:
For Time:
2k Row or 4k bike
200 Dubz
2 Mile Run

Or:

3k Row or 6k Bike
300 Dubz
3 Mile Run

“After Party”
21-15-9:
Weighted GHD Sit-Up
3 Pegboard Ascent

190102

Jesse Workout of the Day

Nate Cleaver at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


10 PVC Passthrough
Side-Roll-Out
10 PVC Passthrough
Teres Minor Smash
10 PVC Passthrough

Skill: Dip Support Hold

5 Rounds of 20 sec On/40 Sec. Off:
Dip Support Hold

Workout of the Day for Wednesday, January 2nd, 2018:
10 Min EMOM:
3 Hang Power Clean 75% 1RM
7 Chest-2-Bar

Rest 3 Min

10 Min EMOM:
3 Hang Power Snatch 75% 1RM
5 Deficit HSPU

Sweat Sessions Workout for Wednesday, January 2nd, 2018:
Frog Stretch (2 min)
Single Leg Frog (2 min/side)
Couch Stretch (2 min/side)

Tabata:
Bird-Dog (alt/sides)

25 minute AMRAP:
15 DB Strict Press
250m Row/Ski, or 500m Bike
15 DB Bent Over Row
250m Row/Ski, or 500m Bike
15 Push-Up
250m Row/Ski, or 500m Bike
15 DB Box Step-Up
250m Row/Ski, or 500m Bike

190101

Jesse Workout of the Day

New Year's Schedule 2018 at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


6 Rounds x 20 sec on/10 sec Rest, each:
• Row/Bike/Ski
• Dubz
• Tuck-Up

Skill: Deadlift Bar Path

Workout of the Day for Tuesday, January 1st, 2018:
30 Min EMOM, alt:
• 7 Bench Press*
• 7 Deadlift*
• Rest

*Build to a heavy 7-rep Bench and Deadlift, stay at this weight for all 10 rounds.

181231

Jesse Workout of the Day

New Year's Schedule 2018 at CrossFit Roseville

Workout of the Day for Monday, December 31st, 2018:
10 Min:
Build to a Heavy Thruster

For Time, In Teams of 2:
800m Run
80 Lungsters 75/55-lb
80 Burpee
400m Run
40 Lungsters
40 Burpee
200m Run
20 Lungsters
20 Burpee

Sweat Sessions Workout for Monday, December 31st, 2018:
Frog: (2 min/side)
Couch Stretch: (2 min/side)
Pigeon: (2 min/side)

In Teams of 2, Complete:
800m Run
80 DB Lungsters
400m Run
40 DB Lungsters
40 Burpee
200m Run
20 DB Lungsters
20 Burpee