190820

CrossFit Roseville Fitness For Life

Dynamic Group Warm-Up
Side Roll SMR
Banded Shoulder Distraction


3 Rounds:
8 Snow Angels
8 KB Windmills/Side

Workout of the day for Tuesday August 20th, 2019:
21-15-9:
Push Press 115/80-lb
*400m Run After Each Set

Rest 5 Min, then:

3 Rounds:
15/12 Cal Bike/Row/Ski
5 Sandbag Clean

Rest 5 Min, then:

21-15-9:
Dumbbell Thruster 50/35-lb
*400m Run After Each Set

190819

CrossFit Roseville Fitness For Life

Dynamic Group Warm-Up
3 Primary SMR
Frog Stretch
Couch Stretch


1 Round: Side-Butt
Plate Ankle Stretch

Workout of the day for Monday August 19th, 2019:
Backsquat
Week 2
5 x 5 @ 80% 1RM

15 Min EMOM, alt:
200m Run
Burpee
Cal Row/Bike/Ski

Sweat Sessions Workout for Monday August 19th, 2019:
3 Primary SMR
Frog Stretch
Couch Stretch

Skill: Sandbag Clean & Squat Depth

7 min AMRAP:
200M Row, or 400m Bike
5 Pull-Up
10 Push-Up
15 Air Squat

7 min AMRAP:
200M Run
10 Sandbag Clean

7 min AMRAP:
200M Run
15 Burpees

190818

Sweat Sessions Workout for Sunday August 18th, 2019:
Skill: DB “DT”

8 Min AMRAP:
5-10-15-20-25…
Cal Bike/Ski
Wallball

8 Min AMRAP:
5-10-15-20-25…
Cal Row
KB Swing
Hanging Leg/Knee Raise

8 Min AMRAP:
5-10-15-20-25…
DB Deadlift
DB Hang Clean
DB S2OH
*200m Run after Each Set

190817

CrossFit Roseville Fitness For Life

Workout of the day for 8am, Saturday August 17th, 2019:
7 Rounds:
1 Tall Clean +
1 High Hang Clean +
2 Front Squat

EMOM Hang Clean
(Week 1)

3 x 4 @ 65%
3 x 3 @ 70%
3 x 2 @ 75%
3 x 1 @ 80%

*1 Min Rest Between Sets.

Workout of the day for 9am, Saturday August 17th, 2019:
25 Min AMRAP (In pairs):
400m Run
50 Wallball
400m Run
50 Chest-2-Bar
400m Run
50 Power Snatch 135/95-lb

190816

CrossFit Roseville Fitness For Life

Dynamic Group Warm-Up
Frog Stretch
Plate Ankle Mobility
Hip Flexor Stretch
Thoracic Mobility


3 Rounds:
Squat Clean + Thruster
Back Squat + Thruster


1 Round: Extended Side-Butt

Workout of the day for Friday August 16th, 2019:
Clean & Jerk:
12 Min, Build to a Heavy Single

5 Rounds (15 min cap):
1 Round Bear Complex 95/65-lb* **
21/15 Cal Ski/Bike/Row

*1 Round Bear Complex 7 Reps Each:
Power Clean +
Front Squat +
Push Press +
Backsquat +
Push Press

**You may merge movements. You may drop the bar between sets.

Sweat Sessions Workout for Friday August 16th, 2019:
Mobility:
Frog Stretch Sequence
Couch Stretch
Pigeon Stretch

24 min AMRAP:
30 Box Jumps
30 DB Snatch
30 Tuck-Ups
30 DB Bent Over Row
30 Plate G2OH

190815

Dynamic Group Warm-Up
Lacrosse Ball Foot Smash
Eccentric Calve Raise


Skill: Dubz Technique

Workout of the day for Thursday August 15th, 2019:
10 Rounds:
35 Dubz
5 Burpee Box Jump Over 30/24″

“After Party”
5 Rounds:
50 ft. Handstand Walk (or 3 wall walks)
5 Sandbag Cleans 150/100-lb

190814

CrossFit Roseville Fitness For Life

Dynamic Group Warm-Up
Side-Roll SMR


3 Sets:
7 Bent Over Row 155/105-lb
10 Ring Row

Workout of the day for Wednesday August 14th, 2019:
5 Rounds:
30/21 Cal Bike/Row/Ski
10 Bench Press @ 185/135-lb, or 65% 1RM
3 Legless Rope Climbs

“After Party”
Hip Thrust
3 x 10 Reps

Sweat Sessions Workout for Wednesday August 14th, 2019:
Mobility:
Lacrosse Ball Foot Smash
Calve Stretch

Skill: Dubz, DB Hang Squat Clean

14 min AMRAP:
7 DB Squat Clean (Heavy)
14 Burpee
7 “See the Light” Sit-Up

14 min AMRAP:
10 Pull-Up, or Ring Row
20 KB Lunges
30 Dubz

190813

CrossFit Roseville Fitness For Life

Dynamic Group Warm-Up
Quad Roll-Out
Plate Squat Mobility
1 Round: Side-Butt


Good Morning 3 x 8

Workout of the day for Tuesday August 13th, 2019:
Backsquat:
Week 1
5 x 5 @ 75% 1RM

18 min EMOM, alt:
DB Reverse Lunge
Cal Bike/Row/Ski
Toes-2-Bar

“After Party”
3 sets:
20 Hollow Rocks
40 Russian Twists
60 Second Plank

190812

CrossFit Roseville Fitness For Life

Dynamic Group Warm-Up
3 Primary SMR
Frog Stretch
Couch Stretch


1 Round: Side-Butt


2 Rounds:
5 Tall Muscle-Clean
5 Front Squat
5 Good Morning
5 Strict Pull-Up
5 Dips


Skill: Hang Power Clean

Workout of the day for Monday August 12th, 2019:
Every 90 Sec for 5 Rounds:
2 Power Clean, Build Each Set.

9-7-5:
Hang Power Clean 185/95-lb, or 70% 1RM
Muscle-Up*

*Progressions:
• 1-for-1 Strict Banded MU, or “toe-nail MU
• 2-for-1 Strict Pull-Up + Dip
• 3-for-1 Kipping Pull-Up + Dip

“After Party”
10-1
Strict Handstand Push-Ups
1-10
Strict Pull-Ups

Sweat Sessions Workout for Monday August 12th, 2019:
3 Primary SMR
Hamstring Stretch
Group Hip Opener


1 Round: Side-Butt

32 Min EMOM:
• Calorie Row
• DB Thruster
• Ring Row, or Pull-Up
• Rest

190811

**Meet at Folsom Lake at 10:30am for optional workout at 11:00am today!