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161209

Context: Practice Mobility: Hip (playlist video here) Strength: 7 x 1 Squat Clean – 1 of 15 (7 sets of 1 rep, same weight across, approximately 60-70% of max) Super Set: 7 x 3 strict handstand push-up – or progression (7 sets of 3…

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161208

Context:  Competition Mobility: Shoulder (playlist video here) Strength: Spend 15 minutes working up to a challenging (80-90%) power clean with a 3 sec pause at the knee. Metabolic Conditioning: “Bulldozer” For Time 15 – 12 – 9 – 6 – 3 ‘Heavy’ Power cleans…

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161207

Context: Practice Mobility: Hip (playlist video here) Gymnastic Strength: Spend 10 minutes practicing rope climb progressions, including legless (if you are ready). Focus on using both left and right foot for legged rope climbs and the style that lets you avoid rope burn!…

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161206

Context: Practice Mobility: Ankle (playlist video here) Strength Endurance: EMOM6 – Warm up to a 60%-70% power snatch, then, perform 4 reps on the minute for 6 minutes at 60%. Metabolic Conditioning: “Firebird Trans Am” 15 minute AMRAP (as many rounds as possible) Rolling…

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161204

Context: Practice Mobility: Shoulder (playlist video here) Gymnastic Core Strength: Spend 8 minutes performing 3-4 sets of L sit or L sit progressions. Use one 'set' to go as long as possible (probably your last set). Strength: 3-3-3-3-3 Bench Press…

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161203

Context: Practice Mobility: Hip (playlist video here) Gymnastic Strength: Spend 8 minutes working on ring dip and muscle up progressions. Metabolic Conditioning: “Indians and Cowboys” 25 minute AMRAP (as many rounds as possible) – Teams of 3 With a partner,…

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161202

Context:  Competition Mobility: Ankle (playlist video here) Strength: Spend 15 minutes building up to a 1RM Thruster out of the rack Metabolic Conditioning: “Helen of Troy” For time - 3 Rounds 12 ‘Heavy’ Thrusters (50-60% of 1RM) 21 Kettlebell Swings…

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161201

Context: Practice Mobility: Hip (playlist video here) Strength: 5x3 Front Box Squat - 12 of 15 (5 sets of 3 reps, same weight across, approximately 65-75% of max Front Squat) Super Set: 5x5 weighted strict pull up - or progression…

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