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

093016

Context: Practice
Mobility: Shoulder (playlist video here)

Skill Practice Warm Up: Spend 8 minutes working on ring dip and muscle up progressions. Perform at least 3 sets.

Strength: 7×1 Push Press – 5 of 14 (7 sets of 1 rep, same weight across, approximately 80-85% of max).
Super Set: 7×2 Dumbbell Split Squat (7 sets of 2 reps, “across,” scale to the same challenge

Metabolic Conditioning: “Red Zone”
For Time – 4 rounds

15 hang power snatches (50% of your 1RM Snatch)(Scale up: 60% of your 1RM)
30 double unders (scaling options: 20 reps including attempts, 15 attempts)

Scaling Guide: 4 – 12 minutes.

Coaching Tips: If you have problems with your thumbs hurting, bring tape and tape them up.  Drop early and often on the hang snatches to save your thumbs (just remember to snatch Deadlift the first rep before you start from the hang). Use a power snatch (partial squat at the top) to avoid pressing out (as opposed to a muscle snatch where there is no squat). Keep your arms at your sides for the double unders to save the shoulders.

Optional ‘Cash Out’: 100m kb suitcase carry, 15 Russian Kb swings, 3 rounds

LATEST BLOG POSTS

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

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

LATEST BLOG POSTS

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

CONTACT US

Your Name (required)

Your Email (required)

Subject

Your Message

Search