190802

CrossFit Roseville For Obstacle Course Race Training

Dynamic Group Warm-Up
3 Primary SMR
Plate Hip Warm-Up


2 rounds:
3 Devil Press
4 Strict Pull-Up
5 Air Squat


2 Rounds:
Band External Rotation
Band Face Pulls
Band W-Y Pulls

Workout of the day for Friday August 2nd, 2019:
For Time:
15 Devil Press
3 Rope Climbs, or 5 Muscle-Up*
12 Devil Press
3 Rope Climbs, or 5 Muscle-Up
9 Devil Press
3 Rope Climbs, or 5 Muscle-Up

Rest 5 Min, Then:
15 Min to Build to a 1RM Front Squat

*Progressions:
• 9 Strict Pull-Ups
• 15 Kipping Pull-Ups

Sweat Sessions Workout for Friday August 2nd, 2019:
3 Primary SMR
Couch Stretch (1 min/side)
Pigeon (1 min/side)
Bent Leg hamstring Pulses (1 min/side)

Skill: Medball Clean

3 Rounds, 1 Min on/1 Min Off, alt:
• MedBall Deadlift
• Wallballs
• MedBall Clean

15 Min AMRAP:
3-6-9-12…
Dumbbell Front Squat
Burpee Over the Bar
Cal Row/Bike/Ski