171003

Jesse Workout of the Day

Bill Marsh at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


2 Rounds:
200M Run
Max Set Strict Pull-Up
7 Muscle-Clean
7 Good Morning
7 Front Squat
7 Push Press


1 Round Side-Butt
Thoracic Mob. (3 min)

Skill: Barbell Cycling

Workout of the Day for Tuesday, October 3rd, 2017:
10 Rounds: (22 min cap):
10 Clean & Jerk 155/105, or 60% 1RM
10 T2B

171002

Jesse Workout of the Day

Lois Nakamoto at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds:
5 WallBall
5 SDHP 45/35-lb
5 Box Jump
5 Push press


Frog Stretch
Frog Rocks
SL Frog Rock Right
SL Frog Rock Left
1 min: 5-Step Horse Stance

Workout of the Day for Monday, October 2nd, 2017:
3, 6, 9 minute rounds*:
21 WallBall
21 SDHP 75/55-lb
21 Box Jump 24/24″
21 Push Press 75/55-lb
21 Cal Bike, or Row

*Rest 3 minutes after each round.

Sweat Sessions Workout for Monday, October 2nd, 2017:
Skill: MedBall Squat Clean

12 minute AMRAP:
10 Cal Row or bike
10 MedBall Squat Clean
10 “See The Light” Sit-Up

12 minute AMRAP:
5 Strict Pull-Up, or Ring Row
15 DB Push Press
30 Walking Lunge

171001

Jesse Workout of the Day

Sunday Fun-Day!: 10:30am Sweat Sessions (No yoga today)

Ray Tadena at CrossFit Roseville

Sweat Sessions Workout for Sunday, October 1st, 2017:
15 min AMRAP:
5 Burpee*
10 DB Hang Clean & Jerk
200M Run

10 Burpee
10 DB Hang Clean & Jerk
200M Run

15 Burpee
10 DB Hang Clean & Jerk
200M Run

*Each round add 5 additional Burpees

170930

Jesse Workout of the Day

Reina K. Dashty at CrossFit Roseville

Workout of the Day for Saturday, 8am, September 30th, 2017:
Hang Snatch EMOM:
4 x 4 @ 70%
4 x 3 @ 75%
4 x 2 @ 80%
4 x 1 @ 85%

*1 minute rest in-between sets

Workout of the Day for Saturday, 9am, September 30th, 2017:
25 Min AMRAP, with a partner:
40 Dumbell Snatch 50/35-lb
30 Burpee Box Jump Over 24/20″
20 Deadlift 225/155-lb
10 Bar Muscle-Up

170929

Jesse Workout of the Day

Julie Coonce at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds:
200M Run
Max Set Strict Pull-Up
14 Wallball
14 Side-Plank Reach Through (each side)


Squat Routine 2.0

Workout of the Day for Friday, September 29th, 2017:
Backsquat: 5-3-2-2-1-1 (Save your heavy single for the wod).

Every 2 Min, for max reps/pounds:
0:00-2:00 Handstand push-ups
2:00-4:00 Rest
4:00-6:00 Double-unders
6:00-8:00 Rest
8:00-10:00 1-rep-max back squat

“After Party”
C2B Jackie:
1000M Row
50 Thruster 45/35-lb
30 C2B

Sweat Sessions Workout for Friday, September 29th, 2017:
10 Rounds:
9 DB Thruster
35 Dubs (or singles)

170928

Jesse Workout of the Day

Ashley Albano at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


6 x 500M Row, 1 min Rest In-Between Sets.


15 PVC Passthrough
Lacrosse ball Pec Smash
15 PVC Passthrough

Skill: Split Jerk

Workout of the Day for Thursday, September 28th, 2017:
Split Jerk EMOM:
3 x 4 @ 65%
3 x 3 @ 70%
3 x 2 @ 75%
3 x 1 @ 80%

170927

Jesse Workout of the Day

Steven Pinedo at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds (5 min cap):
10 Dubz
5 Good Morning
10 Russian KB Swing
5 Knee-2-Elbow


Lacrosse Ball Foot Smash
Foundation Sequence

Workout of the Day for Wednesday, September 27th, 2017:
4 Rounds:
30 Dubz
12 Sumo Deadlift @ 45% 1RM
12 Russian KB Swing
12 KB/DB Box Step Up 24/20
12 GHD Sit-Up

“After Party”
6 x 100ft. Farmer Carry @ .7 Bodyweight, or Heavier.

Sweat Sessions Workout for Wednesday, September 27th, 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

170926

Jesse Workout of the Day

Andrew Niemeyer at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


4 Rounds (9 min cap):
5 Single-Arm Upside KB Strict Press (each side)
25 yard sled pull (Medium)
5 Box Jumps


Lacrosse Ball Foot Roll-Out (2 min/side)

Skill: Handstand Walk

Workout of the Day for Tuesday, September 26th, 2017:
21-15-9:
Box Jump 24/20″
*50ft Handstand Walk, after each set
—Then:
10-9-8-7-6-5-4-3-2-1:
Deficit Handstand Push-Up*
*25 Yard Sled Pull (Heavy), after each set
—Then:
400M Overhead Plate Carry 45/35-lb

*Progressions:
• Seated Dumbbell Strict Press
• Box Parallette HSPU (Keep elbows tight)
• HSPU

“After Party”
4 Rounds:
15 Russian Twists
15 Arch Rocks
15 Hollow Rocks
15 Heal Touches (each side)

170925

Jesse Workout of the Day

Spencer Lukehart at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds (9 min cap):
200M Run
Max Set Strict Pull-Up (minimum 7)
7 Good Morning
7 Front Squat
7 Behind The Neck Push Press
7 Narrow Grip OHS


Bent Leg Hamstring Pulses (1 min/side)
15 PVC Passthrough
Lacrosse Ball Pec Smash (2 min/side)
15 PVC Passthrough

Skill: “DT”

Workout of the Day for Monday, September 25th, 2017:
For Time:
1 Mile Run*
3 Legless Rope Climb**
45 Deadlift 135/95-lb @ 55% Max Jerk
3 Legless Rope Climb
40 Hang Clean
3 Legless Rope Climb
35 Front Squat
3 Legless Rope Climb
30 Jerk

*Scale the Run to be Sub 8:30 min

**Progressions:
• 3 Rope Climbs
• 6 Strict Pull-Up, or Ring Row
• 12 Kipping Pull-Up

“After Party”:
4 Rounds:
10 Glute Ham Raise
20 Side-Plank Reach Through (each side)*
30 Sec. Plank

*Put a Band In-Between two J-Cups to add resistance.

Sweat Sessions Workout for Monday, September 25th, 2017:
800M Run
15 Pull-Ups
45 Double KB Sumo Deadlift
15 Pull-Ups
40 DB Hang Clean
15 Pull-Ups
35 DB Front Squat
15 Pull-Ups
30 DB Push Jerk
800M Run

170924

Jesse Workout of the Day

**Sunday Fun-Day: 9:00am Yoga & 10:30am Sweat Sessions!

Alana Grove at CrossFit Roseville

Sweat Sessions Workout for Sunday, September 24th, 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.