180702

Jesse Workout of the Day

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

Steve Horvath at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds (7 min cap):
21 Dubz
7 Strict C2B
14 Wallball


1 Round: Side-Butt
Banded Pigeon (2 min/side)

Skill: Front Rack Mobility

Workout of the Day for Monday, July 2nd, 2018:
Front Squat:
5 x 5 @ 90% 5RM

5 Rounds, 30 Sec. On/30 Sec. Off*:
• Cal Bike, or Row
• Dubz
• Burpee

*Tabata Scoring: Record only your lowest round for each of the three movements.

Sweat Sessions Workout for Monday, July 2nd, 2018:
Mobility:
1 Min Frog
1 Min Frog Rocks
1 Min SL Frog Rock, Right
1 Min SL Frog Rock, Left

Skill: Squat Therapy

7 min AMRAP:
5-10-15-20-25…
Plate G2OH
Calorie Row

7 min AMRAP:
5-10-15-20-25…
Russian KB Swing
Ab-mat Sit-Up

7 min AMRAP:
5-10-15-20-25…
Air Squat
Burpee
Pull-Up

180701

Jesse Workout of the Day

Sunday Fun-Day

Manny Brionez at CrossFit Roseville

Sweat Sessions Workout for Sunday, July 1st, 2018:
1 Min Each Station, Alt:
• DB Thruster
• Box Jump Over
• KB Swing
• Pull-Up
• Cal Bike, or Row
• Rest

180630

Jesse Workout of the Day

Workout of the Day for Saturday, 8am, June 30th, 2018:
Clean EMOM:
Week 3

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

*1 minute rest Between sets

Workout of the Day for Saturday, 9am, June 30th, 2018:
In Teams of 2 Complete:

1 Mile Run
—Then:
4 Rounds:
25 Front Rack Reverse Lunge 135/95-lb
25 Bent Over Row 135/95-lb
25 S2OH 135/95-lb
—Then:
1 Mile Run

180629

Jesse Workout of the Day

Josh Kyser at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds:
12/10 Cal Bike, or Row Sprint
2 Min Recovery Ride/Row between sets


Group Hip Opener
1 Round: Side-Butt

Workout of the Day for Friday, June 29th, 2018:
Front Squat:
Build to a 5RM

5 Rounds:
20 Wallball 20/14-lb
10 GHD 20/14-lb, or V-Up
5 Bar Muscle-Up with a 10/6-lb MedBall*

*Progression:
5 Strict Weighted Pull-Ups


Mobility:
Group Hip Opener
Banded Hip Distraction (2 min/side)

5 x 4 Minute AMRAP*:
30 Alt. DB Snatch
30 Abmat Sit-Up
30 Air Squat
30 Cal Bike, or Row

*2 Min Rest Between Rounds

180628

Jesse Workout of the Day

Training Plan WOD for Thursday, June 28th, 2018:

WOD With Class:
For Time:
1000m Row
30 Bench Press 185/130-lb or, 70% 1RM
200m Farmer Carry 70/53-lb
30 Chest-2-Bar

Gymnastics Conditioning:
100 Toes-2-Bar

Conditioning:
21-15-9:
• Deficit HSPU*
• Cal Bike

*Use a deficit that you can go unbroken with on all sets.

180628

Jesse Workout of the Day

Chelsea Tadena at CrossFit Roseville

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


3 Rounds:
5 Bench Press
10 Hollow Body Rocks
5 Chest-2-Bar
10 Arch Rocks

Workout of the Day for Thursday, June 28th, 2018:
For Time:
1000m Row
30 Bench Press 185/130-lb or, 70% 1RM
200m Farmer Carry 70/53-lb
30 Chest-2-Bar

“After Party”
100 Toes-2-Bar

180627

Jesse Workout of the Day

Ray Tadena at CrossFit Roseville

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


3 Rounds:
5 Good Morning, Build Set
30 Dubz


1 Round: Side-Butt
Banded Hip Distraction (2 min/side)

Workout of the Day for Wednesday, June 27th, 2018:
Deadlift:
Build to a 5RM Sumo Deadlift

8 Minute AMRAP:
50 Dubz
8 Sandbag Cleans 150/100-lb

Sweat Sessions Workout for Wednesday, June 27th, 2018:
24 min AMRAP*:
20 Box Jump
20 Pull-Up
20 DB Reverse Lunges
20 Push-Up
20 Wallball

*Start with and every 3 minutes perform 10 Dumbbell Clean & Jerk

180626

Jesse Workout of the Day

**Tues/Thurs morning open gym ends at 10:30am for the next 5 weeks, during kids camp.

Hillary Iserman at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
15 PVC Passthrough
Thoracic Mobility
15 PVC Passthrough


10 min EMOM, alt:
Handstand Floaters
Hollow Rocks, or Dead Bug Hold

Workout of the Day for Tuesday, June 26th, 2018:
20-18-16-14-12-10-8-6-4-2:
Cal Bike, or Row
Single Arm DB S2OH 50/35-lb
Burpee

180625

Jesse Workout of the Day

Louise Bell at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds (7 min cap):
21 Dubz
7 Strict C2B
14 Wallball


1 Round: Side-Butt
Banded Pigeon (2 min/side)

Skill: Front Rack Mobility

Workout of the Day for Monday, June 25th, 2018:
Front Squat:
5 x 5 @ 90% of 5-RM

3 Rounds:
400m Run
12 Chest-2-Bar
9 Clean & Jerk 155/105-lb or 70% 1MR

Sweat Sessions Workout for Monday, June 25th, 2018:
Mobility:
Hamstring (2 min/side)
Banded Pigeon (2 min/side)

20 min EMOM:
• Burpee
• Cal Row
• Single Arm DB Strict Press (Alt. 30 sec.)
• KB Swing

180624

Jesse Workout of the Day

Janet Freeman at CrossFit Roseville

Sweat Sessions Workout for Sunday, June 23rd, 2018:
For Time*
20 DB Thrusters
20 KB Swings
20 DB Push jerks
20 DB Snatch
20 DB Front squat

*Begin with and every minute on the minute perform 4 burpees.