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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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100316

Context: Mental Toughness Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 8 minutes practicing GHD sit up progressions.  Plan on doing 2-4 sets of 10-15 reps Strength: 6×2 Push Press – 6 of 14 (6 sets of 2 reps, same weight across,…

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100216

Context:  Competition Mobility: Hip (playlist video here) Skill Practice Warm Up: None (list of fun games to play here) Metabolic Conditioning: “A Whole New World” For time – 5 rounds or 4 rounds 100m kb suitcase carry (one kettlebell in one hand) (53lb / 35lb…

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100116

Context: Practice Mobility: Shoulder (playlist video here) Metabolic Conditioning: “The Third Option“ 30 minute AMRAP (as many rounds as possible) With teams of 3, one person working at a time (except on the run) 800m run (doesn’t have to be ‘together’!) 12 bear…

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093016

Context: Practice Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 8 minutes working on ring dip and muscle up progressions. Perform at least 3 sets. Strength: 7×1 Push Press – 5 of 14 (7 sets of 1 rep, same weight across, approximately…

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