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032216

Context:  Competition Mobility: Shoulder (playlist video here) Strength: 6×2 Push Press – 11 of 14 (6 sets of 2 rep, same weight across, approximately 90-95% of max). Instructional Video Here. Super Set: 6×4 dumbbell lunge or split squat (6 sets of 4 reps, same weight…

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032116

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 10 min working up to a challenging squat snatch + overhead squat (approximately 70-85% of max), plan on hitting that weight for 2-3 sets.  It should be 10-20% higher (10-30lbs for…

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031816

Context: Practice Mobility: Hip (playlist video here) Strength: 3-3-3-3-3 Back or high bar box squat (5 sets of 3 reps, increase weight with each set – go as heavy as possible by the last set). Metabolic Conditioning: “Beasley” 8 minute AMRAP (as many rounds…

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031716

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 10 min working on Turkish Get Ups.  Perform at least 5 per side. Metabolic Conditioning: “Shanghai Noon” 16 minute AMRAP (as many rounds as possible) – Partner WOD 10 round trip sled…

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031616

Context: Competition Mobility: Hip (playlist video here) Strength: 2-2-2-2-2-2-2 Power Snatch (7 sets of 2 reps, increase weight with each set – go as heavy as possible by the last set). Super Set: 7×3 single arm ring row (7 sets of 3 reps) Metabolic…

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031516

Context: Mental Toughness Mobility: Ankle (playlist video here) & Shoulder (playlist video here) Skill Practice Warm Up: Spend 8 min working up to a max weighted pull-up. Metabolic Conditioning: “Six Shooter” For Time, 6 rounds 6 Left pistol (Performance: 35lb / Athletic*: 15lb /…

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031416

Context: Practice Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Tabata hollow rocks Strength: 5×3 Push Press – 9 of 14 (5 sets of 3 reps, same weight across, approximately 85% of max). Instructional Video Here. Super Set: 5×5 dumbbell lunge or split squat (5…

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031316

Context: Practice Mobility: Hip (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. Strength: 3-3-3-3-3 Power Clean (5 sets of 3 reps “strong effort”, increase weight…

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