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082216

Monday – August 22, 2016 – 082216 Context:  Competition Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 10 min working on ring dip and muscle up progressions. Perform at least 5 sets of 3-5 reps of static ring support holds, partial range…

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082116

Context: Practice Mobility: Hip (playlist video here) Metabolic Conditioning: “The Shed” For Time Rope Climbs (3 qty, 2 qty, 6 rope lay downs) 600m Row 30 Overhead Squats (45% of 1RM Snatch) 600m Run 30’ right arm, 30’ left arm dumbbell overhead walking…

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082016

Context: Practice Mobility: Shoulder (playlist video here) Skill Practice Warm Up: None (list of fun games to play here) Strength: 3-3-3-3-3 Bench Press or Floor Press (5 sets of 3 reps, increasing weight with each set) Metabolic Conditioning: “Shoop“ 10 minute AMRAP (as many rounds as…

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081916

Context: Competition Mobility: Ankle (playlist video here) Skill Practice Warm Up: Spend 8 min working up to a challenging pause snatch (2-3 sec pause at the knee) snatch + 1 Overhead Squat. Metabolic Conditioning: “Evasion“ Cover as much distance as possible in 20 minutes…

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081816

Context: Mental Toughness Mobility: Hip (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…

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081716

Context: Practice Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 8 min working up to a near max height box jump from seated Strength: 7×1 power clean – 5 of 14 (7 sets of 1 reps, same weight across, approximately 80-85% of…

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081616

Context:  Competition Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 10 minutes working up to a challenging (75-90%) push jerk or split jerk out of the rack. Plan on hitting the final weight for 2-3 sets. If you want more volume…

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081516

Context: Practice Mobility: Shoulder (playlist video here) Strength: 2-2-2-2-2-2-2 Push Press (7 sets of 2 reps, increasing weight to max or above max if possible) Super Set: 3-3-3-3-3-3-3 weighted pistols (or progression); (7 sets of 3 reps) Metabolic Conditioning: “From Bread to Kvass” 8 minute AMRAP…

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