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101116

Context:  Competition Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 10 min working up to a challenging axle or single leg Deadlift. If you want more volume or practice, perform 3 reps each leg on the minute for 6 minutes. Metabolic…

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101016

Context: Practice Mobility: Shoulder (playlist video here) Strength: 7×1 Push Press – 8 of 14 (7 sets of 1 rep, same weight across, approximately 85-90% of max). Super Set: 7×2 Dumbbell Split Squat (7 sets of 2 reps, “across,” scale to the same challenge…

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100916

Context: Practice Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 8 minutes working up to a challenging set of 3 snatch balances.  If you want more volume for practice, do 3 reps on the minute for 6 minutes at a lighter…

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100816

Context:  Competition Mobility: Hip (playlist video here) Metabolic Conditioning: “Should I Stay or Should I Go” Teams of 2, 4 rounds for time. 3 rope climbs (Health: 6 rope lay downs) 400m bumper plate run -carry anyhow- (45lbs, 25lbs, 15lbs), one plate shared…

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100716

Context: Practice Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 10 min working up to a challenging axle or single leg Deadlift.  For people looking for more volume, do 3 single leg deadlifts on each leg each minute on the minute…

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100616

Context: Practice Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 8 min working on pistols and progressions, 3 reps per leg for 4-5 sets. Metabolic Conditioning: “Donkeystrength” For time. 4 rounds 5 Overhead Squat (60% of 1RM Snatch, scaled: 50% of 1RM…

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100516

Context:  Competition Mobility: Ankle (playlist video here) Skill Practice Warm Up: Spend 10 minutes working up to a challenging bench press or floor press for 3 reps (70-85% of max). Plan on hitting that weight for 2-3 sets. Alternatively, do 3 reps on…

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100416

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 6 min working up to max distance broad jump. Strength: 2-2-2-2-2-2-2 Front Squat (7 sets of 2 reps, increasing weight to max). Super Set: 7×3 strict or weighted strict pull-up (7 sets of…

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