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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…

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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)…

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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%…

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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…

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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…

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062416

Context: Practice Mobility: Hip (playlist video here) Strength: 6×2 Snatch 14 of 14 (6 sets of 2 reps, same weight across, approximately 90-95% max snatch). Super Set: 6×5-10 Ring Row with a 2121 tempo Metabolic Conditioning: “Dumbbell DT“ For time. 5 rounds 12 dumbbell deadlifts…

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062316

Context:  Competition Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 10 minutes working on handstand and HSPU progressions. Metabolic Conditioning: For time “Jackie“ 1000m Row 50 thrusters (45lbs, 35lbs) 30 pull-ups (ring row) OR “Jacked Jackie” 1000m Row,…

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062216

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 8 minutes practicing kip progressions for pull ups and/or bar muscle ups. If you have pull ups or muscle ups down, do 2-4 medium sized sets focusing on…

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062116

Context: Practice Mobility: Shoulder (playlist video here) Metabolic Conditioning: “Red Fleetside” For time. 4 rounds, 3 rounds 7 power snatch (50% of 1RM) 7 dumbbell push press (Performance: 45lb / Athletic: 30lb* / Health: 20lb) 100m (bumper plate farmer carry…

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