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

102216

Context: Mental Toughness Mobility: Hip (playlist video here) & Shoulder (playlist video here) Skill Practice Warm Up: Spend 8 minutes working up to a challenging power clean and jerk. Metabolic Conditioning: GRACE (For time – Scaling Guide: 3-6 min. 7 min time cap)…

Read More

102116

Context: Practice Mobility: Ankle (playlist video here) Metabolic Conditioning: “Pass That Bottle” For time. 2 rounds 5 bar muscle-ups (4/3 ring muscle-ups), 15 jumping chest to bar pull ups Row (1100m, 1000m, 900m) Then 3 rounds: 40′ walking lunge 8 supine ring rows…

Read More

102016

Context:  Competition Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 6 minutes working on 4 sets of L-hangs. Use a progression that allows for 10-30s per set Strength: 6×2 Push Press – 12 of 14 (6 sets of 2 rep, same weight…

Read More

101916

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: Each minute on the minute for 5 min, perform 30s of power clean and push press (aim to use “Grace” weights) Metabolic Conditioning: “Ain’t No Grave” For time. 4 rounds 6 Front Squat…

Read More

101816

Context: Practice Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 6 min working up to a challenging shoulder press (aka ‘strict press’). Strength: 7×1 Push Press – 11 of 14 (7 sets of 1 rep, same weight across, approximately 90-100% of max).…

Read More

101616

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 10 minutes working on a pause squat snatch + overhead squat. Work up to an 80-90% effort. If you want more volume perform 2 reps on the minute for 7 minutes.…

Read More

101516

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: 5×3 Push Press – 10 of 14 (5 sets of 3 reps, same weight across, approximately…

Read More

101416

Context:  Competition Mobility: Hip (playlist video here) Skill Practice Warm Up: 4 sets of 8 hip extensions or glute ham raises (these can be done on the floor with a partner holding the feet if needed). Strength: 2-2-2-2-2-2-2 Deadlift (7 sets of 2 reps,…

Read More

101316

Context: Practice Mobility: Ankle (playlist video here) Metabolic Conditioning: “Mutiny at Sunset” For time. Row (1500m / 1300m / 1000m) then 4 rounds: 8 supine ring rows (scaled: feet on floor) 8 dumbbell hang power cleans (50lb / 30lb / 20lb) 8 pistols…

Read More

101216

Context: Practice Mobility: Shoulder (playlist video here) Strength: 6×2 Push Press – 9 of 14 (6 sets of 2 rep, same weight across, approximately 85-90% of max). Super Set: 6×3 Dumbbell Split Squat (6 sets of 3 reps, “across,” scale to the same challenge…

Read More
Search