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072816

Context:   Competition Mobility: Hip (playlist video here) Strength: Power Clean 1-1-1-1-1-1-1 (7 sets of 1 rep at ‘strong effort’, adjusting load each set) Super Set: 10-20 hollow rocks between each set Metabolic Conditioning: “Tire Iron” For time. 20 American Kettlebell swings (53lbs, 35lbs, 26lbs)…

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072716

Context: Practice Mobility: Ankle (playlist video here) Skill Practice Warm Up: Spend 10 minutes performing 3 sets of GHD sit up progressions and sit ups (10-20 per set). Metabolic Conditioning: “Sandbar Ahead” For Time. 2 Rounds. 500m plate carry run (45lb / 25lb /…

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072616

Context: Practice Mobility: Hip (playlist video here) Strength: 6×3 back or box squat – 10 of 13 (6 sets of 3 reps, same weight across, approximately 85-95% of max). Super Set: 6×5 half kneeling single arm dumbbell/kettlebell shoulder press (6 sets of 5 reps,…

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072516

Context:  Competition Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 8 minutes practicing kip progressions for pull ups and/or bar muscle ups. If you have pull ups or muscle ups down, do 2-4 medium sized sets focusing on efficiency and…

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072416

Context: Practice Mobility: Shoulder (playlist video here) Skill Practice Warm Up: 5 sets of 5 reps of single arm ring row (5 each arm) Metabolic Conditioning: “Log Splitter “ For time. 6 rounds (Scaled: 5 rounds) 8 deadlifts (50% of 1RM) Ring dips (10…

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072316

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: None (list of fun games to play here) Strength: 7×2 back squat – 9 of 13 (7 sets of 2 reps, same weight across, approximately 85-95% of max). Super Set: 7×4 half kneeling single arm…

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072216

Context:  Competition Mobility: Hip (playlist video here) Skill Practice Warm Up: None (list of fun games to play here) Strength: 1-1-1-1-1-1-1 Deadlift (7 sets of 1 rep, adjust and increase weight with each set). Metabolic Conditioning: “Short Swabbie” For time Rope climb (4 reps, 2 reps,…

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072116

Context: Practice Mobility: Ankle (playlist video here) Skill Practice Warm Up: Spend 10 minutes working up to a challenging (70-85%) 3 rep overhead squat out of the rack. People looking for more volume can do 7 minutes of 3 reps on the minute…

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072016

Context: Practice Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 8 minutes working up to a max effort weighted pull up. Strength: 3-2-2-2-1-1-1-1 Split Jerk (adjust and increase weight with each set) Metabolic Conditioning: “Bad Moon Rising“ 7 minute AMRAP (as many rounds…

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