190705

CrossFit Roseville Group Fitness Classes

Dynamic Group Warm-Up
Group Hip Opener


2 Rounds:
5 Strict Press 45/35-lb
5 OHS
5 Push Press
5 Front Squat
5 Push Jerk
5 BackSquat


Thoracic Mobility

Workout of the day for Friday July 5th, 2019:
2 Rounds:
500m Row, ski, 1k Bike, or 400m Run
20 DB Box Step-Up 50/35 to 24/20′ Box

Rest 5 Min, then:

10 Strict Press
15 OHS
20 Push Press
25 Front Squat
30 Push Jerk
35 Back Squat

RX: 115/80-lb, or 45% 1RM C&J

Rest 5 Min, then:

2 Rounds:
500m Row
20 DB Box Step-Up

Sweat Sessions Workout for Friday July 5th, 2019:
Mobility:
Quad Smash (2 min/side)
Lacrosse Ball Scaps (2 min/side)

Skill: DB Squat Clean

4 Rounds*:
4 minute AMRAP:
5 DB Squat Clean (Heavy)
10 Push-Up
15 Cal Row
20 Abmat Sit-Up

*2 Minutes Rest In-between rounds

190704

4th of July Schedule: 8:00am & 9:00am Classes Only.

CrossFit Roseville Fitness For Life

Workout of the day for Thursday July 4th, 2019:

“1776”

40 Min AMRAP, With a Partner:
1000M Row, or ski, or 2k Bike
400m Medball Run 20/14-lb
200m Farmer Carry
100 Walking Lunges
50 Burpee
26 Sandbag Clean

190703

CrossFit Roseville Fitness For Health and Happiness

Dynamic Group Warm-Up
Frog Stretch
Bent Leg Hamstring Pulses
Plate Ankle Stretch
Lat/Tricep Stretch


Foundation Sequence

Workout of the day for Wednesday July 3rd, 2019:
Front Squat
(Week 6/8)
5 x 2 @ 85% 1RM, or add 5-10 lb. from last week.

21-15-9:
Deadlift 225/155-lb, or 50% 1RM
Strict Pull-Up

Sweat Sessions Workout for Wednesday July 3rd, 2019:
Mobility:
LacrosseBall Glute Smash
Figure 4
Pigeon

Skill: Sandbag Clean, and DB Clean & Jerk

3 Rounds, 2 Minutes Each Station:
• Pull-Up
• Sandbag Clean
• DB Clean & Jerk
• Rest

190702

CrossFit Roseville, For the Love of Fitness

Dynamic Group Warm-Up
Side-Roll SMR
Lacrosse Ball Scap Smash


3 Rounds:
7 Strict Pull-Up
7 Push-Up
30 Sec. Air Squat Hold


Eccentric Calve Raise

Workout of the day for Tuesday July 2nd, 2019:
Bench Press:
5-3-2-1-1-1, Build Each Set

3 Rounds:
800m Run
30/21 Cal Ski/Row/Bike
15 Ring Dip

190701

CrossFit Fitness Health Happiness

Dynamic Group Warm-Up
3 Primary SMR
Frog Stretch
Bent Leg Hamstring Pulses


Skill: Toes-2-Bar & Squat Cleans

Workout of the day for Monday July 1st, 2019:
3 Rounds:
25 Toes to Bar
15 Strict Handstand Push Up
5 Squat Cleans @ 80% of 1RM

“After Party”
48/32 Cal Bike
16 Dumbbell Snatch 70/50-lb

Sweat Sessions Workout for Monday July 1st, 2019:
Mobility:
Frog
Bent Leg Hamstring Pulses
Calve Stretch

Skill: Dubz

25 Min AMRAP:
50 Box Jump
50 Ring Row, Or Strict Pull-Up
50 Russian KB Swing
50 Walking Lunge
50 Push-Up
50 Burpee
50 Dubz

190630

CrossFit Roseville Get Fit Lose Weight Feel Great

Sweat Sessions Workout for Sunday June 30th, 2019:
5 Rounds, 1 Min Each Station, Alt:
• Air Squat
• DB Box Step-Up
• Strict Weighted Pull-Up
• DB Push Press
• Cal Row/Bike/Ski
• Rest

190629

Workout of the day for 8am, Saturday June 29th, 2019:
Clean EMOM:
Week 3

3 x 4 @ 75%
3 x 3 @ 80%
3 x 2 @ 85%
3 x 1 @ 90%

*1 minute rest Between sets

Workout of the day for 8am, Saturday June 29th, 2019:
In Teams of 2 Complete:
800m run
—Then:
40-30-20-10:
Deadlift 65% 1RM
Bar Facing Burpee
—Then:
800m Run
40 Muscle-Up (or 60 Chest-2-Bar + 60 Dips)
—Then:
800m Run

190628

CrossFit Roseville Get Fit Lose Weight Have Fun

Dynamic Group Warm-Up
Lacrosse Ball Glute smash


9 Min EMOM, alt:
Bike/Row/Ski
Hollow Rocks
Russian KB Swing


Pigeon Stretch
Calve Stretch

Workout of the day for Friday June 28th, 2019:
3 Rounds, For Time:
400m Run
20 Alt. Dumbbell Snatch 50/35-lb
10 Sandbag Cleans 150/100lb

“After Party”
400m Farmer Carry 53/35-lb

Sweat Sessions Workout for Friday June 28th, 2019:
Mobility:
Eccentric Calve Stretch
Lacrosse Ball Scaps

Skill: DB Push Press & Squat Therapy

For Time (25 Min Cap):
20 Goblet Squat
20 Burpee
20 Box Jump Over
20 DB Push Press
20 DB Bent Over Row
20 DB Lunges
18 Goblet Squat
18 Burpee
18 Box Jump Over
18 DB Push Press
18 DB Bent Over Row
18 DB Lunges
16…

190627

CrossFit Roseville Family Fitness Facility

Dynamic Group Warm-Up
Quad Roll-Out
Frog Stretch
Plate Ankle Stretch
Hip Flexor Stretch
Lat/Tricep Stretch

Workout of the day for Thursday June 27th, 2019:
Front Squat
(Week 5/8)
5 x 2 @ 85% 1RM, or add 5-10 lb. from last week.

4 Rounds (For Quality):
2 Rope Climb
1 Minute Weighted Plank (Heavy)
30 Sec. T-Twists 10-lb (each Side)

3 Rounds (For Quality):
15 Glute Ham Raise
15 GHD Sit-Up

190626

CrossFit Roseville Fitness With Your Friends

Dynamic Group Warm-Up
Side-Roll SRM


3 Rounds:
7 Scap Raise
7 Scap Push-Up
7 PVC Passthrough


Skill: Gymnastics Progressions

Workout of the day for Wednesday June 26th, 2019:
Gymnastics Skill Work*
(Week 2)
5 Rounds, Every 90 Sec complete a set of:
• Strict Pull-Up
• Kipping Pull-Up
• Kipping C2B
• Bar Muscle-Up
• Muscle-Up

*Which movement do you need to work on the most? Stick to this movement for all 5 round. (If you can’t do 7 consecutive reps don’t move on to the next more difficult movement).

4 Min AMRAP:
27 DB Hang Power Clean
27 Burpee
27/21 Cal Ski/Bike/Row
—Rest 4 Min
4 Min AMRAP:
21 DB Hang Power Clean
21 Burpee
21/15 Cal Ski/Bike/Row
—Rest 4 Min
4 Min AMRAP:
15 DB Hang Power Clean
15 Burpee
15/12 Cal Ski/Bike/Row

Sweat Sessions Workout for Wednesday June 26th, 2019:
Mobility:
Hamstring (2 min/side)
Pigeon (2 min/side)

Skill: Deadlift, Push-ups & Dead Bug Rocks

3 Rounds*:
1/2 Tabata at each station:
• Calorie Bike/Row/Ski
• Push-Up
• Double KB Sumo Deadlift
• Dead Bug Rocks

*2 minutes rest in-between Rounds