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

020816

Context: Competition Mobility: Hip (playlist video here) Strength: 6×2 Squat Clean or Pause Clean – 11 of 14 (same weight as Saturday – approximately 90% of max, 6 sets of 2 reps, “across,” same weight for each set) Super Set: 6×4 half kneeling single…

Read More

020716

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 8 minutes working up to a challenging clean and jerk. Plan on hitting that weight for 2-3 ‘sets’. Metabolic Conditioning: “CrossFit Open 15.5” For time, 27-21-15-9 Row for Calories Thrusters…

Read More

020616

Context: Practice Mobility: Shoulder (playlist video here) Strength: 7×1 Squat Clean or Pause Clean – 10 of 14 (increase weight from Wednesday – approximately 90% of max, 7 sets of 1 rep, “across,” same weight for each set) Super Set: 7×3 half…

Read More

020516

Context: Competition Mobility: Shoulder (playlist video here) Strength: 3-2-2-2-1-1-1-1 split jerk (8 sets with decreasing reps for each set; increase weight with each set) Super Set: 8×3 single arm ring row Metabolic Conditioning: “Team Lawn Mowing” 10 minute AMRAP (as many reps…

Read More

020416

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 10 minutes working on ring dip and muscle up progressions (rings). Metabolic Conditioning: “Cold Blooded” 16 minutes AMRAP (as many rounds as possible) 8 shoulder press (Performance: 115lbs, Athletic*: 65lbs,…

Read More

020316

Context: Practice Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 8 min working on strict toes to bar progressions (2-4 sets of 5-10 reps) Strength: 5×3 Squat Clean or Pause Clean – 9 of 14 (same weight as Monday – approximately 85-90%…

Read More

020216

Context: Competition Mobility: Ankle (playlist video here) Skill Practice Warm Up: After a good dynamic warm up, spend 8 min working up to a max height box jump from standing and/or sitting. Metabolic Conditioning: “Backwards Christine Takes a Break” For Time,…

Read More

012716

Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 8 minutes and perform 2 sets of max strict chest-to-bar and 2 sets of max strict chin-ups Metabolic Conditioning: The New Creed For time 10-8-6-4-2 Hang power snatch (Performance: 115lb / Athletic: 65lb*…

Read More
Search