1-888-206-7032 info@crossfitboston.com 100 Holton St Rear, Brighton, MA 02135

090216

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 – 9 of 14 (6 sets of 2 reps, same weight across, approximately 85-95% of max). Super Set: 6×4 ring…

Read More

090116

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. Metabolic Conditioning: “Tchaikovsky’s No. 6“ For…

Read More

083116

Context: Competition Mobility: Ankle (playlist video here) Strength: 3-3-3-3-3 Back Squat or Box Squat (5 sets of 3 reps, increasing weight to max if possible) Super Set: 3-3-3-3-3 single arm ring row (5 sets of 3 for each arm) Metabolic Conditioning: “Put the Top Down“…

Read More

083016

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…

Read More

082916

Context: Mental Toughness Mobility: Hip (playlist video here) Strength: 7x1 power clean - 8 of 14 (7 sets of 1 rep, same weight across, approximately 85-95% of max). Super Set: 7x3 ring dip / ring push up (7 sets of…

Read More

082816

Context: Competition Mobility: Hip (playlist video here) & Shoulder (playlist video here) Strength: 3-3-3-3-3 Overhead Squat (5 sets of 3 reps, increasing weight to max if possible) Super Set: 10-20 seconds of hollow rocks between each set Metabolic Conditioning: “Soft Sand“ 7 minute AMRAP (as…

Read More

082716

Context: Practice Mobility: Shoulder (playlist video here) Metabolic Conditioning: “Les Trois“ 25 minute AMRAP (as many rounds as possible) Teams of 3, one person working at a time (except the carries) 30 back squat (135lb / 85lb/ 55lb) 200m plate run (45lb x 2,…

Read More

082616

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: 5 sets of 3 ‘ring outs’ – video Strength: 5×3 power clean – 7 of 14 (5 sets of 3 reps, same weight across, approximately 80-85% of max). Super Set: 5×5 ring dip / ring…

Read More
Search