171123

Jesse Workout of the Day

****Thanksgiving Schedule:
Thursday (Thanksgiving) – One Workout Only: 9am!
Friday (Black Friday) – 7am Sweat Sessions, 8am-10am Open Gym
Saturday – Normal Schedule: 8am Barbell Class & 9am Group Metcon
Sunday – 10:30am Sweat Sessions

Pre-Wod:
Dynamic Group Warm-Up


Workout of the Day for Thursday, November 23rd, 2017:
12 Days of Thanksgiving*!

1 Shoulder-2-Overhead 155/105
2 Hang Power Clean 155/105
3 Deadlift 155/105
4 Toes-2-Bar
5 WallBall 30/20-lb
6 KB Swing 70/53
7 HSPU
8 Chest-2-Bar
9 Burpee
10 Sandbag Clean 150/100-lb
11 Cal Bike, or Row
12 Man Makers 50/30-lb

*On the First Day of Thanksgiving, the Turkey Gave to me 1 Shoulder-2-Overhead!
*On the Second Day of Thanksgiving, the Turkey Gave to me 2 Hang Power Clean, 1 Shoulder-2-Overhead!
*On the Third Day of Thanksgiving, the Turkey Gave to me 3 Deadlift, 2 Hang Power Clean, 1 Shoulder-2-Overhead!
*etc. Until you reach the last day working backwards from 12 to 1!

171122

Jesse Workout of the Day

****Thanksgiving Schedule:
Thursday (Thanksgiving) – One Workout Only: 9am!
Friday (Black Friday) – 7am Sweat Sessions, 8am-10am Open Gym
Saturday – Normal Schedule: 8am Barbell Class & 9am Group Metcon
Sunday – 10:30am Sweat Sessions

Chris Albano at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


Skill: Barbell Cycling

Workout of the Day for Wednesday, November 22nd, 2017:
16.3

7 minutes of:
10 power snatches 75/55-lb
3 bar muscle-ups*

*Progressions:
• 4 Strict Pull-Up, “Toe-Nail” Pull-Up
• 5 Chest-2-Bar, or Ring Row

B.
With Remaining Class Time, AMRAP (For Quality):
1 Weighted Pull-Up
8 Snow Angels
20 Sec. L-Sit (Max 3 Attempts)
8 Glute Ham Raise

Sweat Sessions Workout for Wednesday, November 22nd, 2017:
Skill: Squat Therapy

3 Rounds:
20 KB Swing
30 Yard Sled Pull
20 Burpee
30 Yard Sled Pull
—THEN:
50 DB Front Squat

171121

Jesse Workout of the Day

Training Plan for Tuesday, November 21st, 2017:

Wod With Class:
30 Min AMRAP:
800M Run*
20 Burpee Box Jump 24/20″

Front Squat, Push Press, Strict Pull-Up, Reverse Hyper:
2 x 5*

*Never miss a rep. In fact, never even get close to struggling. Go as light as you need to go. It’s going to seem easy. When the weights feel light, simply add more weight.

Conditioning:
7 Rounds:
50 ft. Farmer Handle Walk*
7 Deficit HSPU**

*add 10/5-lb to each handle from last week.
**Increase Deficit by 1.5 Inches from last week.

171121

Jesse Workout of the Day

****Thanksgiving Schedule:
Thursday (Thanksgiving) – One Workout Only: 9am!
Friday (Black Friday) – 7am Sweat Sessions, 8am-10am Open Gym
Saturday – Normal Schedule: 8am Barbell Class & 9am Group Metcon
Sunday – 10:30am Sweat Sessions

Eileen Marsh at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Eccentric Calve Stretches
Pigeon (2 min/side)

Workout of the Day for Tuesday, November 21st, 2017:

30 Min AMRAP:
800M Run*
20 Burpee Box Jump 24/20″

*Scale the Run to be Sub 5 Minutes. On the final run (if you might not make it in time) record max 200m runs before time runs out.

171117

Jesse Workout of the Day

Training Plan for Monday, November 20th, 2017:

Wod With Class:
12 Thruster 135/95
4 Rope Climb 15ft.
9 Thruster
3 Rope Climb
6 Thruster
2 Rope Climb
3 Thruster
1 Rope Climb

Pause Front Squat:
3 sets of 4 reps with 60% using a 5 second pause

Clean EMOM:
3 x 4 @ 65%
3 x 3 @ 70%
3 x 2 @ 75%
3 x 1 @ 80%

*1 minute rest in-between sets

Front Squat, Push Press, Strict Pull-Up, Reverse Hyper:
2 x 5*

*For each of the lifts, choose a beginning weight between 60-75% 1RM. We are going to be hitting these lifts every day, so don’t get too hung up on weights and percentages. Remember the goals of this program: Train as Heavy as Possible, Train as Often as possible, Train as Fresh as possible.

5 Rounds:
10 Weighted Glute Ham Raise
10 Weighted Chest-2-Bar

171120

Jesse Workout of the Day

Jhoana Delacruz at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


5 Rounds (10 min), alt:
5 Weighted Strict Pull-Up
250M Row


Group Hip Opener
Partner Front Rack Mobility

Skill: Squat therapy

Workout of the Day for Monday, November 20th, 2017:
Pause Front Squat:
3 sets of 4 reps with 60% using a 5 second pause

For Time:
12 Thruster 135/95-lb, or 50% Max Front Squat
4 Rope Climb 15ft.*
9 Thruster
3 Rope Climb
6 Thruster
2 Rope Climb
3 Thruster
1 Rope Climb

*Progressions:
• 3-for-1: Strict Pull-Up
• 5-for-1: Kipping Pull-Up
• 2-2-1-1: Pegboard Ascent
• 7-5-3-1: Muscle-Up

Sweat Sessions Workout for Monday, November 20th, 2017:
Skill: DB Push Press
Mobility: Straight Leg Hamstring Stretch, Wall Baby Stretch
Midline: 2 x 5 Bird-Dog, Tabatta: Side-Plank

12-10-8-6-4-2 (12 minute cap):
Dumbbell Hang Clean & Shoulder-2-Overhead
Box Jump

—Then:

12 min AMRAP:
12 Calorie Row
12 Double KB Lunges

171119

Jesse Workout of the Day

Sunday Fun-Day: 10:30am Sweat Sessions!

Sweat Sessions Workout for Sunday, November 19th, 2017:
30 min EMOM:
• Dubz
• Double KB Deadlift
• Ring Row, or Strict Pull-Up
• Push-Up
• DB Hang Snatch

171118

Jesse Workout of the Day

Aaron Armstrong at CrossFit Roseville

Workout of the Day for 8am, Saturday, November 18th, 2017:
Every 90 Seconds, Snatch:

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

*90 Sec. Rest In-Between Sets

Workout of the Day for 9am, Saturday, November 18th, 2017:
3 Rounds (In teams of 2):
30 Deadlift @ 50% 1RM
30 HSPU, or DB Push Press, or KB Z-Press
30M Sled Pull 180/135-lb (Each)

—Then—

200 m. Farmer Carry 53/35-lb
40 Ring Dips
200 m. Farmer Carry
20 Ring Dips
200 m. Farmer Carry
10 Ring Dips

171117

Jesse Workout of the Day

Training Plan for Friday, November 17th, 2017:

Wod With Class:
For Time:
1 Mile Run, or 2k Row
50 Pistols
30 Hang Squat Clean 225/155-lb, or 70% 1RM

Backsquat, Dips, Bent Over Row:
2 x 5*

*Today the weights should start to feel light and easy compared to how the same weights felt two weeks ago!

Conditioning:
400M Sandbag Bear Hug 150/100-lb

171117

Jesse Workout of the Day

Bill Marsh at CrossFit Roseville

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


2 Rounds:
200M Run
5 Tall Muscle Clean
5 Good Morning
5 Tall Squat Clean
5 Burpee


Ankle Mobility
Partner Front Rack Mobility

Skill: Pistols & Hang Squat Cleans

Workout of the Day for Friday, November 17th, 2017:
For Time:
1 Mile Run, or 2k Row
50 Pistols
30 Hang Squat Clean 225/155-lb, or 70% 1RM

“After Party”
Partner 400M Sandbag Bear Hug 150/100-lb

Sweat Sessions Workout for Friday, November 17th, 2017:
5 min Cap, Each Station*:

• 100 WallBall
• 30 Dumbbell Hang Clean & Jerk (Heavy)
• 12-9-6-3: Calorie Row / burpee
• 24-18-12-6 Russian KB Swing / Abmat Sit-Up

*3 minutes Rest Between Stations