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

070816

Context: Practice Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Each minute on the minute for 6 minutes, perform 3 hang power snatches (above the knee).  Adjust the load up or down each minute if needed. Metabolic Conditioning: “Helen“ – For time, 3…

Read More

070716

Context:  Competition Mobility: Hip (playlist video here) & Ankle (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…

Read More

070616

Context: Practice Mobility: Shoulder (playlist video here) Skill Practice Warm Up: None (list of fun games to play here) Strength: 3-3-3-3-3 Shoulder Press (5 sets of 3 reps, increasing weight, try to hit max/above max). Super Set: 7×2 strict weighted pull-up Metabolic Conditioning: “Ataturk“ 7 minute AMRAP…

Read More

070516

Context: Mental Toughness Mobility: Hip (playlist video here) Strength: 6×3 back or box squat – 4 of 13 (6 sets of 3 reps, same weight across, approximately 70-80% of max). Super Set: 6×5 half kneeling single arm dumbbell/kettlebell shoulder press (6 sets of 5…

Read More

070416 – 4th of July HEROWOD

Context: Competition Mobility: Shoulder & hip (playlist video here) Metabolic Conditioning: “Holleyman” 30 rounds for time of: 5 Wall ball shots, (20/15/10) 3 Handstand push-ups (floor, 1 AbMAT, Strict DB Press) 1 Power clean, (80%, 75%, 70%) Scaling guide: 25-35 minutes Coaching Tips: Be…

Read More

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
Search