170608

Jesse Workout of the Day

Steven Pinedo at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Group Wrist Warm-Up


3 Rounds (7 min cap):
15 DB Thruster
15 Burpee


Partner Thoracic

Workout of the Day for Thursday, June 8th, 2017:
21-15-9
Cal Bike, or Row
Deficit HSPU

170607

Jesse Workout of the Day

Alana Grove at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
3 Inch-Worm-Up-Dawg
6 Sampson Stretch
12 Lateral Lunge
90 Sec. Standing Straddle


5 min EMOM:
6 x 8 yard sprint & 12 Russian KB Swings


Banded Hip Distraction (42 pulses/side)
Banded Pigeon / Banded Internal Rotation

Workout of the Day for Wednesday, June 7th, 2017:
30 min EMOM, alt:
Dubz
Chest-2-Bar
3 Sumo Deadlift*

*Start at 80%, stay to work on technique or build as speed and form allow

Sweat Sessions Workout for Wednesday, June 7th, 2017:
30 Min EMOM, alt:
• Calorie Row
• WallBall
• Rest

170606

Jesse Workout of the Day

Sandy at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


Pose Running Technique


2 Mile Tuesday

Workout of the Day for Tuesday, June 6th, 2017:
3 Rounds of Strict Press:
65% x 5
70% x 5
75% x 5+

Complete a set of Strict Press every 2 minutes for 6 rounds (12 minutes). The goal on the plus set is 12-15 reps. If you can easily get 15 reps, increase your 1RM and recalculate your percentages. If you cannot get 12-15 reps, lower your 1RM and recalculate your percentages. Pick a “Goat” to superset with in-between rounds.

“After Party”
40-30-20-10:
Cal Bike
GHD Sit-Up

170605

Jesse Workout of the Day

Jordan Tawlks at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds (7 min cap):
250M Row
16 ft Walking OH Plate Lunge 45/25-lb


Bent Leg Hamstring Pulses (42/side)
Squat Routine 2.0

Workout of the Day for Tuesday, May 5th, 2017:
3 Rounds for time of:
21 Wall Balls 20/14
15 Toes-to-bar
9 Clean & Jerks 135/95

“After Party”
4 Rounds for time of:
25 Hand Release Push-ups
1 L-sit Rope Climb, 15 ft

5 Rounds for time of:
15 Calories, Assault Bike
10 Russian Kettlebell Swings 70/53

Sweat Sessions Workout for Tuesday, May 6th, 2017:
30 Min AMRAP:
200M Run
5 Pull-Up
10 Push-Up
15 Air Squat
200M Run
21 Russian KB Swing
12 Pull-Up
200M Run
50M Sled Push
15 Burpees
50 Abmat Sit-Up

170604

Jesse Workout of the Day

Brandy Rusica at CrossFit Roseville

**Sunday Funday! 9:00am Yoga & 10:30am Sweat Sessions

Sweat Sessions Workout of the Day for Sunday, May 4th, 2017:

For Time (20 min cap):
200M Run
20 DB Thruster
20 Toes-2-Bar
200M Run
18 DB Thruster
18 Toes-2-Bar
200M Run
16 DB Thruster
16 Toes-2-Bar

200M Run
2 DB Thruster
2 Toes-2-Bar

170603

Jesse Workout of the Day

Shep, Kevin at CrossFit Roseville

Workout of the Day for 8am, Saturday June 3rd, 2017:

Pause Front Squat:
3 sets of 3 reps @ 70%, using a 3 second pause

High Hang Clean:
3 x 3 @ 75% 1RM
3 x 2 @ 80% 1RM
3 x 1 @ 85% 1RM

*1 minute rest in-between sets

Workout of the Day for 9am, Saturday June 3rd, 2017:
In Teams of 2:
30 min AMRAP:
50 Front Rack Lunge 155/105, or 45% 1RM Backsquat
40 Deadlift 155/105, or 45% 1RM Backsquat
30 DBL KB Clean & Jerk 53/35-lb
20 Bar Muscle-Up
1 Mile Run

170602

Jesse Workout of the Day

Jerrad Grider at CrossFit Roseville

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


3 Rounds (9 min cap):
Max Set Strict Pull-Up
15 WallBall
30 DB Overhead Walking Lunge


1 Round: Side-Butt
Partner 2-Inch Squat Drill

Workout of the Day for Friday, June 2nd, 2017:
10 Rounds:
5 Front Squat 65% 1RM
1 Legless Rope Climb

“After Party”
5 Rounds:
Max Set L-Sit Chin-Up with Fat Grips (minimum 7 per round)
10 Weighted Glute Ham Raise
30 yd. Sled Pull @ Bodyweight

Sweat Sessions Workout for Friday, June 2nd, 2017:
10 min AMRAP:
20 WallBalls
10 Ring Row, or Pull-Up
5 Burpee Box Jump Over

10 min AMRAP:
200M Run
20 KB Swing
20 DB Push Press
20 Abmat Sit-Up
20 KB Deadlift

170601

Jesse Workout of the Day

Spencer Lukehart at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Eccentric Calf Raises


Overhead Archetype:
• Peanut
• Single Lacrosse Ball Scaps

Workout of the Day for Thursday, June 1st, 2017:

6 Rounds, every 90 Seconds:
3 weighted Eccentric Dips, Build each set.

For Time:
200M Run
1 Push Press @ 85% 1RM
10 HSPU
200M Run
1 Push Press @ 85% 1RM
9 HSPU
… Down to:
200M Run
1 Push Press @ 85% 1RM
1 HSPU

170531

Jesse Workout of the Day

Shep, Kevin at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


Hip Hinge Archetype: Bent Leg Hamstring Pulses

Workout of the Day for Wednesday, May 31st, 2017:
6 Rounds, every 90 seconds:
3 Deficit Deadlift, or Good Morning, build each set.

4 Rounds:
10 DB Box Step-Up 50/35-lb
20 Burpee Box Jump Over
30 Russian KB Swing 70/53

“After Party”
10 min EMOM, alt:
KB Overhead Carry
Arch Hold

Sweat Sessions Workout for Wednesday, May 31st, 2017:
3 Rounds, 2 minutes at each station*:

Station 1:
Dumbbell Hang Clean & Jerk

Station 2:
10 Box Jump
10 Push-Up

Station 3:
10 KB Lunge
10 Toes-2-Bar

Station 4:
Calorie Row

*1 minute Rest Between Stations

170530

Jesse Workout of the Day

Mollie Ronco at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds (12 min cap):
Row 300M
21 Russian Kb Swing
12 Burpee


Group Hip Opener
Bent leg Hamstring Pulses

Workout of the Day for Tuesday, May 30th, 2017:
Alt. Every Minute on the Minute:
2 Power Clean*
15 GHD Sit-Up, or Toes-2-Bar, or Weighted Abmat Sit-Up

*Start at 50% of your 1RM. Add 5-10-lb Every Round until you reach Failure.