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

070316

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 8 min working up to a near max height box jump from seated or standing. Strength: 2 – 2 – 2 – 2 – 2 – 2 – 2 Deadlift (7 sets…

Read More

070216

Context: Practice Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 8 minutes working up to a challenging (80-90%) jerk out of the rack.  Use jerk block if you have them (or drop from overhead and use a ‘team’ to get it…

Read More

070116

Context:  Competition Mobility: Ankle (playlist video here) Metabolic Conditioning: “Silver Dawn“ As many rounds as possible in 17 minutes. 5 power cleans (55% of 1RM) Strict chin up (8 reps, 5 reps, 8 ring rows) 20 American kettlebell swings (53lbs, 35lbs, 26lbs) Ring…

Read More

063016

Context: Practice Mobility: Hip (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 of motion ring dips, muscle up…

Read More

062916

Context: Practice Mobility: Shoulder (playlist video here) Metabolic Conditioning: “Wet Crow’s Nest” For Time. 3 Rounds 3 Rope climbs (3 reps /2 reps/ 6 rope lay downs) 8 Jerks (50% of 1RM) 16 dumbbell hang power snatch -one arm- (50lb / 35lb/ 20lb)…

Read More

062816

Context:  Competition Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) 3 rep overhead squat, out of the rack. Metabolic Conditioning: “Another Road Trip” For time. 15 Squat Snatches (45% of 1RM Snatch or 45%…

Read More

062716

Context: Practice Mobility: Hip (playlist video here) and Shoulder (playlist video here) Skill Practice Warm Up: Spend 8 minutes warming up and then doing 3-4 sets of strict pull ups to (or near) failure.  Use the smallest band possible that you can do…

Read More

062616

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 8 min working on rope climb progressions and technique (including legless if ready). Strength: 8×1 back or box squat – 2 of 13 (8 sets of 1 rep, same weight across, approximately…

Read More
Search