1-888-206-7032 info@crossfitboston.com 100 Holton St Rear, Brighton, MA 02135
logo-white (1)

Whether you’re looking for CrossFit, classic strength and conditioning, nutritional counseling, or personal training, we have what it takes to get you wicked fit for life.

WORKOUT OF THE DAY

092616

Context:  Competition
Mobility: Hip (playlist video here)

Skill Practice Warm Up: Spend 8 minutes working up to a challenging hang power clean for 2 reps. 80-90% effort, but don’t be surprised if you lift more than before after the last strength focus!

Metabolic Conditioning: “Red Raptor”
For time – 5 rounds or 4 rounds

5 ‘heavy’ thrusters (60% of 1RM of PP/scale up – 65%)
7 hang power clean (same)
15 box jump (24” / 20” / 12”)
1 min rest

Scaling Guide: 7 – 16 min

Compare to: March 10, 2016

Coaching Tips: “Heavy” thrusters like these tend to put people at risk of hitting their elbow on their knee.  If you have trouble doing a front rack with good ‘high elbows’, I recommend dropping the weight or splitting this up into 7 front squats and 7 push presses.  The hang cleans will tax the same muscles as the box jumps so be careful going straight into the box jumps as your legs get tired.  With the ‘forced’ rests, try and go for bigger sets and a higher overall intensity during the output portions.  As usual, unless you are a competitor, don’t do rebounding box jumps!

LATEST BLOG POSTS

Monday Motivation

read more

TRAINING V. EXERCISE - FIRE IT UP! - WEEK 39 PROGRAMMING

TRUST THE PROCESS Not every workout has to destroy you. If you’re not a beginner and are intelligently programming your training, you’ll end up with some days that are hard – they’ll be heavy, have lots of volume, and you’ll wonder why on earth you got out of bed that morning.…

read more

Training Tip of the Week

Utilize this very simple system to improve your posture. It only takes 5 minutes and can be done anywhere.

read more

LATEST BLOG POSTS

Monday Motivation

read more

CONTACT US

Your Name (required)

Your Email (required)

Subject

Your Message

Search