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

181230

Jesse Workout of the Day

New Year's Schedule 2018 at CrossFit Roseville

Sweat Sessions Workout for Sunday, December 30th, 2018:
5 x 4 Min Minute AMRAP:
20 DB Movement*
10 Burpee
20 Ring Row, or Strict Pull-Up
10 Box Jump

Round 1: DB Deadlift
Round 2: DB Hang Clean
Round 3: DB Front Squat
Round 4: DB Shoulder-2-Overhead
Round 5: DB Thruster

*2 Min Rest Between Rounds

181229

Jesse Workout of the Day

New Year's Schedule 2018 at CrossFit Roseville

Workout of the Day for 8am, Saturday, December 29th, 2018:
Power Clean EMOM
Week 3

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

Workout of the Day for 9am, Saturday, December 29th, 2018:

For time, in pairs (35 min cap):
50-40-30-20-10:
Cal Bike/Row/Ski* (40/32/24/16/8 Cal for Ladies)
C2B, or Pull-Ups
Bench Press 135/95-lb

Then:
150 Snatch 75/55-lb

181228

Jesse Workout of the Day

New Year's Schedule 2018 at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Group Hip Opener
1 Round: Side-Butt

Workout of the Day for Friday, December 28th, 2018:
Backsquat*:
Week 4
5 x 5*
*5-10 lb. heavier than last week.

18 Min AMRAP*:
200m Run
30 DB Deadlift 50/35-lb
200m Run
20 DB Front Squat
200m Run
10 DB Hang Clean 50/35-lb

*Score is total reps of the DB movements.

Sweat Sessions Workout for Friday, December 28th, 2018:
Mobility:
LacrosseBall Glute Smash
Figure 4
Pigeon

Skill: Sandbag Clean, DB Clean & Jerk

30 Min AMRAP:
5 Sandbag Clean
50m KB Farmer Carry
10 Ring Row
100m KB Farmer Carry
15 DB Hang Clean & Jerk
150m KB Farmer Carry

181227

Jesse Workout of the Day

New Year's Schedule 2018 at CrossFit Roseville

Workout of the Day for Thursday, December 27th, 2018:
Strict Press, Week 4:
5 x 3*
*5-10 lb. heavier than last week.

4 Rounds:
12 KB Swing 70/53-lb
12 HSPU
12 Box Jump 24/20″
12 Toes-2-Bar

181226

Jesse Workout of the Day

This Week's Schedule

Workout of the Day for Wednesday, December 26th, 2018:
5 Rounds, in teams of 3, (25 Min Cap):
60/50 Cal Bike/Row/Ski
30 Power Clean*

Round 1: 95/65-lb
Round 2: 135/95-lb
Round 3: 185/130-lb
Round 4: 225/155-lb
Round 5: 245/170-lb

“After Party”
21-15-9:
Russian KB Swing 70/53
GHD Sit-Up

Sweat Sessions Workout for Wednesday, December 26th, 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

181224

Jesse Workout of the Day

This Week's Schedule

Workout of the Day for Monday, December 24th, 2018:
12 Days of Christmas*:
1 Shoulder-2-Overhead 155/105
2 Hang Power Clean 155/105
3 Front Squat 155/105
4 Deadlift 155/105
5 Muscle-up (or Pull-up/Ring Dip)
6 Thruster 155/105-lb
7 GHD, or V-Up
8 Pistol, or Goblet Squat
9 Cal Row/Bike/Ski
10 DB Lunge 50/35-lb
11 Chest-2-Bar
12 Devil Press 50/35-lb

*The workout is performed like the song:
On the First day of Christmas… 1 Shoulder-2-Overhead
On the Second day of Christmas… 2 Hang Power Clean, and 1 Shoulder-2-Overhead
On the Third day of Christmas… 3 Front Squat, 2 Hang Power Clean, and 1 Shoulder-2-Overhead

Sweat Sessions Workout for Monday, December 24th, 2018:
12 Days of Christmas*:
1 Shoulder-2-Overhead
2 Hang Power Clean
3 Front Squat
4 Deadlift
5 Pull-Up
6 Thruster
7 GHD, or V-Up
8 Push-Up
9 Cal Row/Bike/Ski
10 DB Lunge
11 Ring Row
12 Devil Press

*The workout is performed like the song:
On the First day of Christmas… 1 Shoulder-2-Overhead
On the Second day of Christmas… 2 Hang Power Clean, and 1 Shoulder-2-Overhead
On the Third day of Christmas… 3 Front Squat, 2 Hang Power Clean, and 1 Shoulder-2-Overhead

181223

Jesse Workout of the Day

Sunday Fun-Day!

Sweat Sessions Workout for Sunday, December 23rd, 2018:
5 Rounds, 1 Min Each Station, Alt:
• Air Squat
• KB Box Step-Up
• Strict Weighted Pull-Up
• DB Push Press
• Cal Row/Bike/Ski
• Rest

181222

Jesse Workout of the Day

Next Week's Schedule

Workout of the Day for 8am, Saturday, December 22nd, 2018:
Power Clean EMOM
Week 2

3 x 4 @ 70%
3 x 3 @ 75%
3 x 2 @ 80%
3 x 1 @ 85%

Workout of the Day for 9am, Saturday, December 22nd, 2018:
35 Min AMRAP (In teams of 2 or 3):
50 C2B
50 WallBall
50 Box Jump Over
50 Shoulder2-overhead 115/80-lb

181221

Jesse Workout of the Day

Next Week's Schedule

Pre-Wod
Dynamic Group Warm-Up


3 Rounds:
250m Row/Bike/Ski
15 Russian KB Swing
5 Good Morning


Banded Hip Distraction
Group Hip Opener
1 Round: Side-Butt

Workout of the Day for Friday, December 21st, 2018:
3 Minute AMRAP:
Bike/Row/Ski for Calories

Rest 2 Minutes

5 Minute AMRAP:
5 Deadlift @ 275/190 or 65% 1RM
10 Bar Facing Burpee

Rest 5 Minutes

3 Minute AMRAP:
Bike/Row/Ski for Calories

Rest 2 Minutes

5 Minute AMRAP:
5 Deadlift @ 275/190 or 65% 1RM
10 Bar Facing Burpee

Sweat Sessions Workout for Friday, December 21st, 2018:
Mobility:
Eccentric Calve Stretch
Lacrosse Ball Scaps

Skill: DB Push Press & Squat Therapy

For Time (25 Min Cap):
20 Goblet Squat
20 Burpee
20 Box Jump Over
20 DB Push Press
20 DB Bent Over Row
20 DB Lunges
18 Goblet Squat
18 Burpee
18 Box Jump Over
18 DB Push Press
18 DB Bent Over Row
18 DB Lunges
16…