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050116

Context: Practice Mobility: Shoulder (playlist video here) Metabolic Conditioning: “Still Not a Player“ For time. Performance/Athletic*: 5 rounds, Health: 4 rounds Bar Muscle-up (Performance: 6 / Athletic: 4* / Health: 6 jumping chest to bar pull ups + 6 toes…

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043016

Context: Practice Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 10 min working on Bar Muscle up drills emphasizing the ‘glide kip’. Perform at least 4 sets of 3-5 reps. If still working on toes to bar, do the same trying to…

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042916

Context:  Competition Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 8 min working up to a max strict weighted pull up Strength: 7×1 Front Box Squat 10 of 15 (7 sets of 1 rep, same weight across, approximately 90-100% of max front…

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042816

Context: Practice Mobility: Ankle (playlist video here) Skill Practice Warm Up: Spend 10 minutes working up to a challenging pause power snatch (pause at knee 3 seconds) + overhead squat.  Plan on hitting the final weight for 2-3 sets. Metabolic Conditioning: “You Only Live…

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042716

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 10 minutes working up to a challenging overhead lunge for 30'.  Use the front rack if doing weight overhead is an issue. Strength: 5x3 Front Box Squat 9 of 15 (5 sets…

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042616

Context:  Competition Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 10 min working up to a challenging push jerk out of the rack.  Plan on performing at least 2-3 sets at the final weight. Metabolic Conditioning: “Reckless Recluse”…

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042516

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: 8 sets of 4 ring dip, muscle up transition drills, or ring muscle ups (1-4 reps, but perfect form) Strength: 6x2 Front Box Squat 8 of 15 (6 sets…

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041716

Context:  Competition Mobility: Shoulder (playlist video here) Skill Practice: Spend 10 min working up to a challenging squat snatch plus overhead squat.  Plan on hitting that weight for 2-3 sets. Metabolic Conditioning: “Manila Embrace“ As many reps as possible In 3 minutes: Rope climb…

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