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100516

Context:  Competition Mobility: Ankle (playlist video here) Skill Practice Warm Up: Spend 10 minutes working up to a challenging bench press or floor press for 3 reps (70-85% of max). Plan on hitting that weight for 2-3 sets. Alternatively, do 3 reps on…

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100416

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 6 min working up to max distance broad jump. Strength: 2-2-2-2-2-2-2 Front Squat (7 sets of 2 reps, increasing weight to max). Super Set: 7×3 strict or weighted strict pull-up (7 sets of…

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100316

Context: Mental Toughness Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 8 minutes practicing GHD sit up progressions.  Plan on doing 2-4 sets of 10-15 reps Strength: 6×2 Push Press – 6 of 14 (6 sets of 2 reps, same weight across,…

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100216

Context:  Competition Mobility: Hip (playlist video here) Skill Practice Warm Up: None (list of fun games to play here) Metabolic Conditioning: “A Whole New World” For time – 5 rounds or 4 rounds 100m kb suitcase carry (one kettlebell in one hand) (53lb / 35lb…

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100116

Context: Practice Mobility: Shoulder (playlist video here) Metabolic Conditioning: “The Third Option“ 30 minute AMRAP (as many rounds as possible) With teams of 3, one person working at a time (except on the run) 800m run (doesn’t have to be ‘together’!) 12 bear…

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093016

Context: Practice Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 8 minutes working on ring dip and muscle up progressions. Perform at least 3 sets. Strength: 7×1 Push Press – 5 of 14 (7 sets of 1 rep, same weight across, approximately…

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092916

Context:  Competition Mobility: Ankle (playlist video here) Metabolic Conditioning: Max Effort Testing Max effort 1 mile run Tabata Squats Max weight deadlift Coaching Tips: Warm up for the 1 mile test with some running drills and short distances to prep the 1 mile effort.…

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092816

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 8 minutes working handstand and handstand push up progressions. Aim to complete 3-4 sets of 3-4 reps with the largest range of motion possible (kipping okay if you are ready). Strength: 3-3-3-3-3…

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092716

Context: Mental Toughness Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Each minute on the minute (EMOTM) for 5 minutes, perform 20s of kipping pull ups or kip swings (or another appropriate kipping progression). Strength: 5×3 Push Press – 4 of 14 (5…

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