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

161107

Context: Practice Mobility: Hip (playlist video here) Gymnastic Strength: EMOM8 – 4-7 Kipping pull-ups OR 3-5 bar muscle-ups Strength: 7×1 Front Box Squat – 4 of 15 (7 sets of 1 rep, same weight across, approximately 45-55% of max Front Squat) Super Set: 7×3 weighted strict pull…

Read More

161106

Context: Mental Toughness Mobility: Hip (playlist video here) Strength: 2-2-2-2-2-2-2 Power Clean (7 sets of 2 reps, increasing weight with each set to max) Super Set: 2-2-2-2-2-2-2 HSPU for depth (7 sets of 2 reps, increase difficulty with each set) Metabolic Conditioning: “None of Your…

Read More

161105

Context:  Competition Mobility: Shoulder (playlist video here) Gymnastic Strength: Spend 8 minutes working on 3-4 sets of GHD sit ups and GHD sit up progressions. Metabolic Conditioning: “Cannonball Run” 17 minute AMRAP (As many rounds as possible) With a partner, one person working…

Read More

161104

Context: Practice Mobility: Shoulder (playlist video here) Strength TEST: 1-1-1-1-1-1-1 Push Press TEST (7 sets of 1 rep, increasing weight with each set, close to 100% of max or HIGHER if possible!) Super Set: 3-3-3-3-3-3-3 Weighted Pistols (or progression) Metabolic Conditioning: “Meriadoc“ 7 minute AMRAP (as many…

Read More

161103

Context: Practice Mobility: Hip (playlist video here) Gymnastic Strength: Spend 10 minutes working on ring dip and muscle up progressions. Metabolic Conditioning: “Diesel Power“ 17 minute AMRAP (as many rounds as possible) 7 ‘heavy’ power clean (60%-65% of 1RM) Ring dips (7 reps, 4…

Read More

161102

Context:  Competition Mobility: Shoulder (playlist video here) Strength Endurance: EMOM do 2 reps of a pause (2-3 seconds at the knees) squat snatch on the minute for 6 minutes at 50-60%. Metabolic Conditioning: “Never Ending Half Jackie” or “5 Round Half Jackie” For…

Read More

110116

Context: Practice Mobility: Hip (playlist video here) Strength: 5×3 Front Box Squat – 3 of 15 (5 sets of 3 reps, same weight across, approximately 40-50% of max Front Squat) Super Set: 5×5 weighted strict pull up – or progression (5 sets of 5 reps, “across,”…

Read More
Search