181027

Jesse Workout of the Day

Workout of the Day for Saturday, 8am, October 27th, 2018:
Week 2
5 Min EMOM*:
High Hang Snatch + 2 OHS:
*Build Each Set

Snatch EMOM:
3 x 4 @ 70%
3 x 3 @ 75%
3 x 2 @ 80%
3 x 1 @ 85%

*1 minute rest in-between sets.

Workout of the Day for Saturday, 9am, October 27th, 2018:
In Teams of 2 (35 Min Cap):
42-30-18:
S2OH 115/85-lb
*400M Run After Each Round

3 Rounds:
20 Sandbag Clean 150/100-lb
10 Muscle-Up, or 10 Chest-2-Bar + 10 Dips, or 20 Ring Row

42-30-18:
S2OH 115/85-lb
*400M Run After Each Round

181026

Jesse Workout of the Day

Terry Orr at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Couch (2 min/side)
Pigeon (2 min/side)


2 Rounds:
200m Run
5 Tall Muscle Snatch
5 Overhead Squat
5 Pushup


10 PVC Passthrough
Lacrosse Ball Scaps
10 PVC Passthrough

Skill: Overhead Squat

Workout of the Day for Friday, October 26th, 2018:
Overhead Squat:
5 x 2, Build to Today’s Heavy Double

8 min AMRAP:
200m Run
16 KB Reverse Lunge 53/35-lb

Rest 4 Min, then:

8 min AMRAP:
200m Run
8 Manmakers 50/35-lb

Sweat Sessions Workout for Friday, October 26th, 2018:
Mobility:
10 PVC Passthrough
Thoracic (Foam Roller + KB)
10 PVC Passthrough
Banded Overhead Distraction (2 min/side)
10 PVC Passthrough

Skill: Kipping

21-15-9 (7 min cap):
Thruster
Pull-Up

10 min AMRAP:
400M Run
30 Weighted Abmat Sit-Up
20 Cal Bike, or Row
10 Burpee Box Jump Over

181025

Jesse Workout of the Day

Brice Trudo at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
KB Calve Smash


3 Rounds:
5 Tall Muscle-Clean
5 Front Squat
5 Good Morning
20 Dubz


Front Rack Mob

Skill: High Hang Power Clean + Hang Power Clean

Workout of the Day for Thursday, October 25th, 2018:
8 min EMOM:
High Hang Power Clean + Hang Power Clean

2 Rounds (10 min cap):
45 Double Unders
15 Power Clean 135/95-lb
45 Double Unders
15 Chest to Bar

“After Party”
4 Min AMRAP Each Station:
• 100m Farmer Carry 70/53-lb KBs
• Sandbag Bear Hug 150/100-lb Box Step Up 15″
• V-Up

181024

Jesse Workout of the Day

CrossFit Roseville Spartan Race Training

Pre-Wod:
Dynamic Group Warm-Up


Couch stretch (2 min/side)
Pigeon (2 min/side)
Bent Leg Hamstring Stretch (2 min/side)
1 Round Side-Butt

Skill: Deadlift Review

Workout of the Day for Wednesday, October 24th, 2018:
Deadlift:
5 x 5 @ 70% 1RM

7 Rounds:
300m Row
7 DB/KB Strict Press (each side)*

*Press 1 DB While holding another DB or KB in the Front Rack Position, aka “Filly Press”

“After Party”
For Quality:
30 DB Hang Clean
30 DB Single-Arm Bent Over Row, tempo: 50×2 (each side)
30 DB Half-Kneeling Bicep Curl (each side)
30 Single Arm DB Push Press (each side)

Sweat Sessions Workout for Wednesday, October 24th, 2018:
Mobility:
15 PVC Passthrough
Lacrosse Ball Scap Smash (2 min/side)
15 PVC Passthrough

Skill: Clean & Jerk

4 Rounds (20 min cap):
15 Burpee
30 KB Reverse Lunge
15 DB Hang Clean & Jerk

181023

Jesse Workout of the Day

Pam Keach at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Eccentric Calve Stretch


3 Rounds:
10/7 Cal Row
5 Banded Lat Pull-Downs Tempo: 71×2


Group Wrist Warm-Up
Tricep Smash
15 PVC Passthrough

Skill: Strict MU Progressions

Workout of the Day for Tuesday, October 23rd, 2018:
10 min EMOM, alt:
Strict Weighted Muscle-Up
Weighted Plank

Run 1 Mile
—Rest 5 min, then:
Run 800m
Rest 5 min, then:
Run 400m

181022

Jesse Workout of the Day

Lori Orr at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Frog Stretch Sequence


8 Min EMOM, Alt:
Double KB Deadlift
Cal Row


Banded Hip Distraction (Lunge, Pigeon, Hamstring Stretch, Internal Rotation)

Workout of the Day for Monday, October 22nd, 2018:
Backsquat:
Build to today’s heavy 5-Rep

3 Rounds (13 min cap)*:
20 Front Squat 155/105-lb
10 Shoulder-2-Overhead

*Start With and EMOM complete 5 Burpees

“After Party”
21-15-9:
Cal Bike, or Row
3-2-1:
Rope Climb

Sweat Sessions Workout for Monday, October 22nd, 2018:
Mobility:
2 Min Each:
Down-Dawg
Fragon
Dragon
Figure 4

Skill: Front Squat

3 Rounds (12 min cap):
200M Run
21 KB Swing
12 DB Front Squat (Heavy)

3 Rounds (12 min cap):
200M Run
21 WallBall
12 Calorie Row

181021

Jesse Workout of the Day

Sunday Fun-Day!

Sweat Sessions Workout for Sunday, October 21st, 2018:
Mobility:
Lacrosse Ball Glute Smash (2 min/side)
Lacrosse Ball Scap Smash (2 min/side)

Skill: Review Hip Hinge & DB Movements

25 min AMRAP:
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

181020

Jesse Workout of the Day

Nutrition Coaching Roseville CA 95678, 95747 Lincoln CA

Workout of the Day for 8am, Saturday, October 20th, 2018:
Week 1
5 Min EMOM*:
High Hang Snatch + 2 OHS:
*Build Each Set

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

*1 minute rest in-between sets.

Workout of the Day for 9am, Saturday, October 20th, 2018:
Partner Fight Gone Bad

3 Rounds, 2 min / Station, Alt:
• Wallball
• SDHP
• Box Jumps
• Push Press
• Cal Row
• Rest

Score is Max Reps accumulated over all three rounds. Share the work with your partner, switch as desired.

181019

Jesse Workout of the Day

Personal Training at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Calve Stretch


5 Min EMOM:
6 x 8 yard Sprint
8 DB Thruster


Group Hip Opener
1 Round: Side-Butt

Workout of the Day for Friday, October 19th, 2018:
4 Rounds:
1 & 1/4 Front Squat, Build Each Set

For Time:
800M Run, or 1k Row, or 2k Bike
12 BackSquats @ 225/155 or 65% 1RM
400M Run, or 500M Row, or 1k Bike
12 BackSquats
800M Run, or 1k Row, or 2k Bike

Sweat Sessions Workout for Friday, October 19th, 2018:
Mobility:
Calf Stretch (2 min/side)
Hamstring Stretch (2 min/side)

Skill: Dubz

25 min EMOM:
• DB Bent Over Row
• Dips
• KB/DB Box Step Over
• WallBall
• Rest

181018

Jesse Workout of the Day

Terry Orr at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


Lacrosse Ball Foot Smash
Plantar Foot Stretch


2 Rounds:
10 PVC Passthrough
5 Scap Raise
5 Scap Push-Ups

Workout of the Day for Thursday, October 18th, 2018:
Weighted Strict Pull-Up
5 x 1, Build To Today’s Heavy Single*
*Then: Max Set of Strict Pull-Ups

8 Rounds @ 40 Sec. on, 20 Sec. Rest, alt:
• Dubz
• Bulgarian Split Lunge
• Handstand Hold (Wall Facing)
• GHD Sit-Up, or V-Up