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

100116

Context: Practice
Mobility: Shoulder (playlist video here)

Metabolic Conditioning: “The Third Option“
30 minute AMRAP (as many rounds as possible)

With teams of 3, one person working at a time (except on the run)

800m run (doesn’t have to be ‘together’!)
12 bear crawl 20’out and 20’ back
24 chest-to-bar pull-ups (scaled: jumping chest-to-bar pull-ups)
36 hip extensions (or 20# medball good mornings)
12 jerks (155lb / 95lb / 65lb)

Scaling Guide: 2 – 4 rounds, about 12 min per round.

Coaching Tips:  Faster runners can break away to do some sled pushes before their teammates come back. Use small fast sets for the pull ups and don’t let yourself rip! The hip extensions should be done with a flat back (no rounding or curving the spine).

LATEST BLOG POSTS

FIRE IT UP FRIDAY - WEEK 40 PROGRAMMING

MEASURE, RECORD, AND REPEAT It's been a week now since we retested our power cleans. I know we had a few new personal bests. Be sure to update the whiteboard behind the check in computer before next Tuesday when it will be wiped clean to make room for the Push…

read more
7 Squash Recipes To Get You In The Fall Spirit

7 Squash Recipes to Get You in the Fall Spirit

It’s fall in New England again. High temperatures have dropped below 70 degrees, the leaves are turning all pretty colors, and pumpkin everything is back. Of course, most pumpkin related food and beverage items are not so much “pumpkin” as they are “pumpkin pie spices with sugar.” Plain pumpkin is…

read more

Monday Motivation

read more

LATEST BLOG POSTS

FIRE IT UP FRIDAY - WEEK 40 PROGRAMMING

MEASURE, RECORD, AND REPEAT It's been a week now since we retested our power cleans. I know we had a few new personal bests. Be sure to update the whiteboard behind the check in computer before next Tuesday when it will be wiped clean to make room for the Push…

read more

CONTACT US

Your Name (required)

Your Email (required)

Subject

Your Message

Search