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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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081416

Context: Mental Toughness Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 8 minutes practicing rope climb progressions, including legless (if you are ready). Focus on using both left and right foot for legged rope climbs and the style that lets you…

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081316

Context: Competition Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 10 minutes working on handstand and handstand push up progressions.  Try to get 3 sets of 30-60 seconds of static holds or 3 sets of 5 reps going as deep as…

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081216

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: 3 sets of L sit (or progression), 80% effort on all sets Strength TEST: 1-1-1-1-1-1-1 Back or Box Squat (7 sets of 1 rep, increasing weight to max or above max if possible).…

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081116

Context: Practice Mobility: Ankle (playlist video here) Skill Practice Warm Up: Spend 10 min working up to a challenging pause snatch (pause 2-3 seconds at or below the knee) or snatch off of blocks (bar at knee height). Metabolic Conditioning: “Do You Remember September?”…

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081016

Context:  Competition Mobility: Hip (playlist video here) Skill Practice Warm Up: For 5 rounds, 40s on, 20s off of double unders or jump rope practice Metabolic Conditioning: “Bootlegger’s Turn“ For Time. 5 Rounds 12 deadlift (50% of 1RM) 15 wall ball (20lb / 10ft,…

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