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092116

Context: Practice Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Each minute on the minute for 6 minutes, perform 20s of toes to bar (or appropriate progression).  Start each set with a couple strict if you can. Strength: 7×1 Push Press – 2…

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092016

Context:  Competition Mobility: Shoulder (playlist video here) Metabolic Conditioning: “Testify” For time, 5 rounds 12 back squats (45% of 1RM BS – starts from the ground) 8 chest-to-bar pull-ups 12 dumbbell hang power snatches (50lb / 30lb / 20lb) (one DB) 12 “Bootlegger…

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091916

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: 30s on, 30s off, for 5 minutes of hollow rocks Strength: 6×2 power clean – 14 of 14 (6 sets of 2 reps, same weight across, approximately 100% or over max). Super Set: 6×4…

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091816

Context: Practice Mobility: Hip (playlist video here) Strength: 3-3-3-3-3 Front Squat (5 sets of 3 reps, increasing weight to max if possible) Super Set: 3-3-3-3-3 Weighted Pull-ups (5 sets of 3 reps, increasing weight to max) Metabolic Conditioning: “Slowsand” 500m plate run (45lbs / 25lbs…

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091716

Context:  Mental Toughness Mobility: Shoulder (playlist video here) Metabolic Conditioning: ” Ryu and Ken” In 18 minutes, with a partner, one person working at a time. 2000m row, Then max rounds in the remaining time: 32 American kettlebell swings (53lb / 35lb…

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091616

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 6 minutes performing 3-4 sets of L sit on the rings or parallettes. Use a progression that allows you to get 15-30s per set. Strength: 5×3 power clean – 13 of 14…

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091516

Context:  Competition Mobility: Ankle (playlist video here) Skill Practice Warm Up: Spend 8 min working up to a challenging squat clean thruster (80-90% of max). Metabolic Conditioning: “Never too much Magnum” For time. 10 squat clean thrusters (50% of PP 1RM) 40′ single arm…

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091416

Context: Practice Mobility: Shoulder (playlist video here) Strength: 5×3 Push Press – 1 of 14 (5 sets of 3 reps, same weight across, approximately 65-75% or over max). Super Set: 5×4 Dumbbell Split Squat (5 sets of 4 reps, “across,” scale to the same…

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