160413

The Man Behind the lens at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Inch-Worm-Up-Dawg
4 Sampson Stretch
8 Lateral Lunge
1 Minute Standing Straddle


3 Rounds:
Hip Hinge Archetype
10 Romanian Deadlifts

Workout of the day for Wednesday, April 13th, 2016:

2 Rounds of Deadlift*:
70% x 3
75% x 3
80% x 3+

*Complete a set of Deadlift every 2 minutes for 6 rounds (12 minutes). The goal on the plus set is 9-12 reps. If you can easily get 12 reps, increase your 1RM and recalculate your percentages. If you cannot get 9-12 reps, lower your 1RM and recalculate your percentages. Pick a “Goat” to superset with in-between rounds.

“After Party”
3 Rounds:
– 25 GHD Sit-Up (Or Toes-2-Bar)
– 50 ft hs walk (Or 5 Wall Walk)
– 50 ft Front Rack walking lunge 155/105# (Or KB Lunge)

Sweat Sessions Workout for Wednesday, April 13th, 2016:

7 minute AMRAP:
5-10-15-20-25…
DB Thruster
Ring Row (Or Pull-Up)

7 minute AMRAP:
5-10-15-20-25…
Dubz
Abmat Sit-Ups
Burpee

7 minute AMRAP:
WallBall*
*Every Rest complete 15 KB Bent Over Row