190625

CrossFit Roseville Family Fitness

Dynamic Group Warm-Up
90/90 Stretch
Pigeon Stretch


Review: Push-Up Form


2 Rounds:
25 Wallball
50 ft. Handstand Walk (or 3 Wall Walks + 10 Hollow Rocks)
25 Push-Up


Foundation Sequence

Workout of the day for Tuesday June 25th, 2019:
5 Rounds (For Quality):
12 Strict Toes to Bar, or V-Up
7 Bench Press 65% of 1 RM
5 Deadlifts 60% of 1 RM

“After Party”
Max Height Box Jump

190624

Have Fun & Get Fit at CrossFit Roseville

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


Skill: Dubz & Squat Cleans

Workout of the day for Monday June 24th, 2019:
For Time & Load:
5 Cleans @ 70%1RM
4 Cleans @ 75%1RM
3 Cleans @ 80%1RM
2 Cleans @ 85%1RM
1 Clean @ 90%1RM

*50 Dubz Before Each Set of Cleans

“After Party”
5-4-3-2-1:
Strict Weighted Pull-Up
Strict Dip
*Build Each Set

Sweat Sessions Workout for Monday June 24th, 2019:
Mobility:
Frog
Couch Stretch
Hamstring Stretch

Skill: Squat Therapy

8 min AMRAP:
5-10-15-20-25…
DB Hang Clean
Calorie Row

8 min AMRAP:
5-10-15-20-25…
Russian KB Swing
Ab-mat Sit-Up

8 min AMRAP:
5-10-15-20-25…
Air Squat
Burpee
Pull-Up

190623

CrossFit Roseville Hard Work Pays Off

Sweat Sessions Workout for Sunday June 22nd, 2019:
4 x 2 Min AMRAP:
15/10 Cal Row/Bike/Ski
5 Burpee
Max DB Thruster

4 x 2 Min AMRAP:
15 Plate G2OH
5 Burpee
Max T2B

4 x 2 Min AMRAP:
200m Run
5 Burpee
Max DB Front Squat

*4 Min Rest Between AMRAPs

190622

CrossFit Fitness For Life

Workout of the day for 8am, Saturday June 22nd, 2019:
Tall Clean:
3-3-2-2-1-1, Build Each Set

Clean EMOM:
Week 2

3 x 4 @ 70%
3 x 3 @ 75%
3 x 2 @ 80%
3 x 1 @ 85%

*1 minute rest Between sets

Workout of the day for 9am, Saturday June 22nd, 2019:
10 Min AMRAP*:
50 Wallball
40 Cal Row/Bike/Ski
30 Chest-2-Bar
20 Ring Dips
10 Sandbag Clean

8 Min AMRAP*:
40 Cal Row/Bike/Ski
30 Chest-2-Bar
20 Ring Dips
10 Sandbag Clean

6 Min AMRAP*:
30 Chest-2-Bar
20 Ring Dips
10 Sandbag Clean

*Rest 2 Min Between Rounds

190621

CrossFit Roseville Family Fitness Facility

Dynamic Group Warm-Up
Lacrosse Ball Foot Roll-Out
Group Hip Opener


2 Rounds:
6 Trap-3 Raise w/6 Sec. Pause
6 Face-Pulls w/2 Sec. Pause


Skill: Power Snatch Technique

Workout of the day for Friday June 21st, 2019:
2 Sets, For Time:
800m Run, or 50 Cal Row/Bike/Ski
40 DB Reverse Lunge 50/35-lb
10 Power Snatch 155/105-lb, or 70% 1RM
Rest 3:00 minutes between Rounds

“After Party”
3 Rounds:
20 Bicep Curls
15 Strict Press
10 Bicep Curls
Rest 90 seconds between sets

Load:
empty barbell 45/35lb

Sweat Sessions Workout for Friday June 21st, 2019:
Mobility:
Group Hip Opener
Banded Hip Distraction (2 min/side)

5 x 4 Minute AMRAP*:
30 Alt. DB Snatch
30 Abmat Sit-Up
30 Air Squat
30 Cal Bike/Row/Ski

*2 Min Rest Between Rounds

190620

CrossFit Fun Group Fitness Roseville CA

Dynamic Group Warm-Up
Plate Ankle Stretch
Shin Box
90/90
Hip Flexor Stretch
Figure 4 Stretch
Group Wrist Warm-Up


3 Rounds:
2 Wall Walks
10 Hollow Rocks


Skill: Handstand Kick-Ups

Workout of the day for Thursday June 20th, 2019:
Front Squat
(Week 4/8)
5 x 2 @ 85% 1RM, or add 5-10 lb. from last week.

2 Rounds, For Quality:
35/25 Strict Pull-up
25 Hollow Rocks
15m Obstacle Handstand Walk

190619

Order Your Shirts on the CFRV Facebook Page by tonight!

**No late night open gym tonight 7:30-8:00pm

Dynamic Group Warm-Up
Peanut / Thoracic Mobility
Banded Overhead Lat Stretch


Skill: Push Press

Workout of the day for Wednesday June 19th, 2019:
Push Press:
12 Min to Build to 1 RM

8 Rounds each, 20 sec on/ 10 sec off, Alt:
• Cal Bike/Ski/Row
• Wallballs 20/14lb

Rest 4 Min, then:

8 Rounds each, 20 sec on/ 10 sec off, Alt:
• Toes to Bar
• Single DB Overhead Walking Lunge

Sweat Sessions Workout for Wednesday June 19th, 2019:
24 min Partner AMRAP*:
30 Box Jump
30 Pull-Up
30 DB Reverse Lunges
30 Push-Up
30 DB Front Squat

*Start with and every 4 minutes perform 20 Dumbbell Clean & Jerk

190618

Order Your Shirts on the CFRV Facebook Page by this Wednesday!

Dynamic Group Warm-Up
Side-Roll SRM


3 Rounds:
10 Burpee
10 Box Jump
7 Scap Raise
7 Scap Push-Up
7 PVC Passthrough


Skill: Jefferson Curl
3 x 5 Jefferson Curl

Workout of the day for Tuesday June 18th, 2019:
Gymnastics Skill Work*
(Week 1)
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).

In 15 Min Complete*:
3 Rounds:
350m Row
25/20 Push-Ups
15 Deadlift 225/155-lb

*With Remaining Time: Build to 3RM Deadlift

190617

Order Your Shirts on the CFRV Facebook Page by this Wednesday!

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


3 Rounds:
5 Tall Muscle Clean
5 Front Squat
10 Up-N-Outs
5 Good Morning
5 Jerk


1 Round: Side-Butt
Skill: Power Clean & Jerk

Workout of the day for Monday June 17th, 2019:
Power Clean & Jerk Every 90 sec:
4 x 2 @ 75% 1RM

“Grace”
30 Clean & Jerk 135/95-lb

or, “Isabel”
30 Snatch 135/95-lb

Sweat Sessions Workout for Monday June 17th, 2019:
Mobility:
3-Primary SMR
Hamstring (2 min/side)
Banded Pigeon (2 min/side)

25 min EMOM:
• Devil Press
• Cal Row/Bike/Ski
• Single Arm DB Snatch
• Abmat Sit-Up
• Rest

190616

Dads and Donuts 2019

Sweat Sessions Workout for Sunday June 16th, 2019:

Dads & Donuts

20 min AMRAP, In teams of 2:
30 Goblet Squat
200m Run
30 DB Lunge
200m Run
30 KB Swing
200m Run
30 DB Push Press
200m Run