Workout of the day for Thursday July 11th, 2013:
For Quality, AMRAP (As Many Rounds and Reps as Possible) in 20 minutes:
Max Rep Bench press (BW/.75Bw)
Run 260 meters
A. Front Squat 1-1-1-1-1
Five sets of:
Snatch from Mid-Thigh x 2.2.2 reps
(rest 10 seconds between 2 rep clusters)
Rest 3 minutes
Every minute, on the minute, for 10 minutes:
Hang Clean + Jerk
*Sets 1-3 – 55-65%
*Sets 4-6 – 65-75%
*Sets 7-10 – 75-85%
The Fittest of Roseville Events Have been Announced. Are you interested on Being a Team of 2 Guys and 2 Girls? This will be a fun community event promoting Fitness in Roseville. We are hosting the event at CrossFit Roseville.
Add your name to the White Board to be on a team!
Workout #1 – Burpee & Squat Ladder
10 minutes to do as many burpees and squats.
Team Member #1 1 Burpee, 1 Squat
Team Member #2 1 Burpee, 1 Squat
Team Member #3 1 Burpee, 1 Squat
Team Member #4 1 Burpee, 1 Squat
Team Member #1 2 Burpees, 2 Squats
Team Member #2 2 Burpees, 2 Squats
Team Member #3 2 Burpees, 2 Squats
Team Member #4 2 Burpees, 2 Squats
Team Member #1 3 Burpees, 3 Squats
Team Member #2 3 Burpees, 3 Squats
Team Member #3 3 Burpees, 3 Squats
Team Member #4 3 Burpees, 3 Squats
*One team member is working at a time. You must go in the same order each time.
Workout #2 – Kettle Bells
10 minutes to do as many rounds and max single jump rope rotations.
(3) Kettle Bell Pulls
(6) Russian Kettle Bell Swings
(9) Sit Ups
Max Single Jump Rope Rotations
Kettle Bell Weight
Men – 53lbs
Women – 35lbs
*1 person works at a time. You can not do two rounds back to back; there has to be a new person every round. Rounds do not have to be equal between team members. There is a male kettle bell and a female kettle bell. Kettle bells can not touch the ground, or there will be a 10 burpee penalty. A team member has to do single jump rope rotations throughout the 10 minutes.
Workout #3 – Barbell
2 rounds to do as many reps.
2 minutes of max floor press’
2 minutes of max deadlifts
2 minutes of max press’
2 minutes of max lateral jumps over the bar
Men – 95lbs
Women – 65lbs
* Each team member will start at 1 of the 4 stations. They will rotate through until 2 rounds have been completed. There is no rest in between stations or rounds.
Workout #4 – Floater
1 mile run for time
*Each team member will be timed in a mile run. All 4 team member’s times will be added together for one total score.
A floater workout is a workout that can be performed at any time throughout the day. It will open at the start of the event and close once the last workout of the day is complete. It will be the athlete’s responsibility to do this workout in between the other 3 workouts.