190913

Dynamic Group Warm-Up
Banded Hip Opener (Hamstring, Pigeon, Internal Rotation)


2 Rounds:
10 Wallball
10/7 Cal Bike/Row/Ski


Plate Ankle Stretch
Thoracic Mobility

Skill: 3-Position Snatch

Workout of the day for Friday September 13th, 2019:
5 Rounds:
3 Position Snatch*
*first rep – from the floor
*second rep – 1-2″ below the knee
*third rep – 1-2″ above the knee

“19.1”
15 Min AMRAP:
19 Wallball
19 Cal Row/Bike/Ski

Sweat Sessions Workout for Friday September 13th, 2019:
Mobility:
Frog
Couch
Figure 4

Skill: Dubz

“The Ghost”
6 Rounds for Total Reps:
1 minute of Cal Row
1 minute of Burpees
1 minute of Dubz
1 minute Rest

190912

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


2 Rounds:
1 Eccentric HSPU
10 Dubz
10 Ring Row


Skill: 5 Min of Rope Climb Efficiency

Workout of the day for Thursday September 12th, 2019:

2 Rounds:
1 Mile Run
100 Dubz
25 HSPU
4 Rope Climb*

*Progression:
12 Strict Pull-Up

“After Party”
EMOM 5 minutes:
5 Push Ups
6 DB Curl + Press
7 DB Bent Over Row

190911

Dynamic Group Warm-Up
Quad & Adductor Roll SMR
Frog Stretch
Couch Stretch


2 Rounds:
5 Tall Muscle Clean
5 Front Squat
5 Good Morning


Plate Ankle Stretch
1 Round: Side-Butt

Workout of the day for Wednesday September 11th, 2019:
4 Min AMRAP:
8 Deadlift
8 Hang Power @ Clean 95/65 lb. or 40% Max Clean
8 Front Squat

4 Min AMRAP:
6 Deadlift
6 Hang Power @ Clean 135/95 lb. or 50% Max Clean
6 Front Squat

4 Min AMRAP:
4 Deadlift
4 Hang Clean @ 185/125 lb. or 70% Max Clean
4 Front Squat

4 Min AMRAP:
2 Deadlift
2 Hang Power Clean @ 225/155 lb. or 85% Max Clean
2 Front Squat

*Rest 4 Min Between Rounds

Sweat Sessions Workout for Wednesday September 11th, 2019:
AMRAP 20 minutes:
200m Run
10 Push ups
20 KB Swings
30 Squats
40 Sec. Plank*

*Alternate: Plank, Side-Plank, Plank Shoulder Taps

190910

Dynamic Group Warm-Up
Side-Roll SMR


2 Rounds:
5 Ring Row
5 Box Jump
5 Dips

Workout of the day for Tuesday September 10th, 2019:
Strict Press
5 x 5 @ 75% 1RM

24 Min EMOM, alt:
• Cal Bike, Row, or Ski
• Box Jump 30/24″
• 3 Weighted Dips
• Rest

190909

CrossFit Roseville Fall 2019 Events

Dynamic Group Warm-Up
Frog Stretch
Couch Stretch
Group Wrist Warm-Up


2 Rounds:
5 Strict Pull-Up
5 Burpee
5 Air Squat
1 Sandbag Clean

Workout of the day for Monday September 9th, 2019:
21-15-9*:
Burpee to 45# Plate
*5 Sandbag Cleans After Each Set

3 Rounds:
10 DB Thruster 50/35-lb
15 Chest-2-Bar

21-15-9*:
Toes-2-Bar
*50 ft. Handstand Walk After Each Set**

*Rest 5 Min Between Workouts

**Progressions:
• 50 ft. Handstand Kick-Ups
• 3 Wall Walks

Sweat Sessions Workout for Monday September 9th, 2019:
8 Min AMRAP:
5-10-15-20-25-30…
Wallball
Toes-2-Bar

8 Min AMRAP:
5-10-15-20-25-30…
DB Front Squat
DB Push Press
Dead Bug Rocks

8 Min AMRAP:
5-10-15-20-25-30…
Cal Row/Bike/Ski
Burpee

190908

Sweat Sessions Workout for Sunday September 8th, 2019:
15 Min AMRAP:
10-20-30-40-50*…
Cal Bike/Row/Ski
DB Snatch
*10 DB Box Step-Up After Each Set

15 Min AMRAP:
1 Minute Plank
200m Run
30 KB Reverse Lunge
1 Minute Plank
200m Run
30 Dips
1 Minute Plank
200m Run
30 V-Up

190907

Workout of the day for 8am, Saturday September 7th, 2019:
EMOM Overhead Squat
(Week 1)
3 x 3 @ 65%
3 x 2 @ 75%
3 x 1 @ 80%

*1 Min Rest Between Sets.

E2MOM x 5
3 Snatch*
*Begin at 60% 1RM, build each set

Workout of the day for 9am, Saturday September 7th, 2019:
In teams of 2, complete:
1 Mile Run
—Then:
3 Rounds:
• 50 Wallball
• 50 Power Snatch 95/65-lb
—Then:
1 Mile Run

190906

Dynamic Group Warm-Up
3 Primary SMR


3 Rounds:
2 Wall Walk
30 Hollow Rocks


Skill: Split Jerk

Workout of the day for Friday September 6th, 2019:
Strict Weighted Pull-Up:
3-2-2-1-1-1

8 Min AMRAP:
15/12 Cal Bike/Ski/Row
15 HSPU
15 Chest-2-Bar

Then, 8 Min to Establish:
1RM Split Jerk

Sweat Sessions Workout for Friday September 6th, 2019:
Mobility:
Group Hip Opener
15 PVC Passthrough
Lacrosse Ball Pec Smash
15 PVC Passthrough

Skill: PVC Push Press

For Time (25 min cap):
400M Row, or 800m Bike
40 DB Push Press
40 Burpee
400M Farmer Carry

200M Row, or 400m Bike
20 DB Push Press
20 Burpee
200M Farmer Carry

100M Row, or 200m Bike
10 DB Push Press
10 Burpee
100M Farmer Carry

190905

Dynamic Group Warm-Up
Calve Stretch
25 Band Good Mornings
25 Band Pull-Aparts
25 Glute Bridge w/Side-Butt Band


3 Rounds:
5 Burpee
5 Power Clean
30 Sec. Arch Hold

Workout of the day for Thursday September 5th, 2019:
32 Min EMOM, alt:
• Burpees
• 200m Run
• 3 Power Clean, Build Each Round
• Rest

“After Party”
3 x 10 Hip Thrusts @ Working Weight

190904

Dynamic Group Warm-Up
Quad Roll
Frog Stretch SMR


Plate Ankle Stretch
1 Round: Side-Butt, Clam Shells

Workout of the day for Wednesday September 4th, 2019:
Backsquat:
(Week 4)
5 x 5 @ 80% 1RM, or 5-10-lb heavier than last week

8 Min AMRAP:
3-6-9-12-15-18…
Toes-2-Bar
Cal Bike/Ski/Row

Sweat Sessions Workout for Wednesday September 4th, 2019:
With a Band, 1 Min/movement/side:
• Hamstring Stretch
• Adductor Stretch
• Glutes Stretch
• Figure 4 (no band)

Skill: Dubz

Every 2 Minutes for 5 Rounds:
Run 200m
AMRAP Wallballs With Remaining Time

Every Minute for 10 Rounds:
10 Russian KB Swing
AMRAP Plate Ground-2-Overhead