CrossFit Boston

Warm-up:
Foam Roll
-as needed

Mobility x 8 each
-trunk twists
-golf swings
-straight leg swing front & side
-bent leg swing front & side
-inchworm with extension & rotation at the bottom
-greatest stretch
-burps

Conditioning: "Fight Gone Bad"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Don't forget that there is yoga this Wednesday, February 10th at 7pm with Devorah.  This could possibly be the only yoga class this month.  We are working on making it a more consistent class but we need to know that you are interested.  Please come this Wednesday and bring your own mat if you have one.

Warm-up:
Foam Roll
-as needed

Mobility x 8 each
-trunk twists
-golf swings
-straight leg swing front & side
-bent leg swing front & side
-inchworm with extension & rotation at the bottom
-greatest stretch
-burps

Power: Power Snatch
3-3-3-3-3

Strength: Sn. Grip Deadlift
3-3-3

then

3 x 10 Abs

Warm-up:
Foam Roll
-as needed

Mobility x 8 each
-trunk twists
-golf swings
-straight leg swing front & side
-bent leg swing front & side
-inchworm with extension & rotation at the bottom
-greatest stretch
-burps

Skill: 6 x 10 sec
L-Sit progressions
-bent
-low
-L-sit

Straddle L-Sit progressions
-bent
-low
-L-Sit

Work your way down each progression with 6 sets x 10 seconds hold.  If you cannot hold a progression DO NOT move on to the more advanced movement.

Conditioning: Row
1000 meters
rest 1 minute
750 meters
rest 1 minute
500 meters
rest 1 minute
250 meters

Focus on body position.  Your torso should be leaning at "one o'clock" at the catch position, drive through the legs to the "eleven o'clock" position at the finish.  Keep the chain tight while moving it straight in and out.  Post split times for each distance to comments.

Warm-up:
Foam Roll
-as needed

Mobility x 8 each
-trunk twists
-golf swings
-straight leg swing front & side
-bent leg swing front & side
-inchworm with extension & rotation at the bottom
-greatest stretch
-burps

Skill: Push Press & Jerk

Strength: Push Press
5-5-5

Conditioning: 3 rounds
5 Strict Pull-ups, no kipping
20 (10 each side) One arm DB hang Power Clean, 20% BW
15 KTE's, strict

Focus is on good form, NOT time.  Post efforts to comments.

Warm-up:

Foam Roll
-as needed

Mobility x 8 each
-trunk twists
-golf swings
-straight leg swing front & side
-bent leg swing front & side
-inchworm with extension & rotation at the bottom
-greatest stretch
-burps

Strength:
Back Squat
3x5 reps

Power Clean
5 x 3 reps

Post loads to comments. 

Warm-up:
Foam Roll
-as needed

Mobility x 8 each
-trunk twists
-golf swings
-straight leg swing front & side
-bent leg swing front & side
-inchworm with extension & rotation at the bottom
-greatest stretch
-burps

Skill: Snatch technique with a light barbell

Hand Balancing

Conditioning: "Helen on a Boat"
3 rounds for time
500m row
21KB Russian swings, 1.5 pood (chest height swing)
12 Pull-ups

Post time to comments.

Warm-up:
Foam Roll
-as needed

Mobility x 8 each
-trunk twists
-golf swings
-straight leg swing front & side
-bent leg swing front & side
-inchworm with extension & rotation at the bottom
-greatest stretch
-burps

Strength:
Deadlift
5-5-5

Press
5-5-5

Continue with the warm-up progression outlined last week.  You should be striving to increase your deadlift 10-20 pounds each week and your press 2.5-5 pounds each week.  If last week the load was real difficult or you failed to complete all of the reps then you should stay at the same weight.  If you are not progressing or if you are regularly missing the goals then it is time to reevaluate your nutrition.  You may not be eating enough protein or overall calories.  Eat enough to support your strength gains!

Post efforts to comments.

Warm-up:
Foam Roll
-as needed

Mobility x 8 each
-trunk twists
-golf swings
-straight leg swing front & side
-bent leg swing front & side
-inchworm with extension & rotation at the bottom
-greatest stretch
-burps

Skill/Strength:
Dips 3 x max (if you can perform more than 15 consecutive reps, add weight)
GH raises 3 x 5 reps
Pull-ups 3 x max reps (if you can perform more than 15 consecutive reps, add weight)

MetCon: Complete four rounds
10 box jumps
10 push-ups
10 DB Power Snatch

Post efforts to comments.

The orginal CFB member, Niko, moved on to greener pastures this weekend.  He will be sorely missed.

Warm-up:
Foam Roll
-as needed

Mobility x 8 each
-trunk twists
-golf swings
-straight leg swing front & side
-bent leg swing front & side
-inchworm with extension & rotation at the bottom
-greatest stretch
-burps

Strength: Power Clean & Jerk
5 x 3 reps

Hanging leg raises/toes to bar (work to your strength ability)
3 x 10

Box Jumps
3 x 5 (24-48")

Post efforts to comments.

Warm-up:
Foam Roll
-as needed

Mobility x 8 each
-trunk twists
-golf swings
-straight leg swing front & side
-bent leg swing front & side
-inchworm with extension & rotation at the bottom
-greatest stretch
-burps

Skill: Front lever
Work to the most advanced step you can
-Tucked
-One leg extended
-Straddle
-Full front lever

Back lever
work to the most advanced step you can
-Tucked
-One leg extended
-Straddle
-Full back lever

MetCon: Complete 7 rounds resting one minute between each round
5 Bear Complex, 135 pounds

The bear complex is a deadlift, hang power clean, thruster, rear thruster, and then return the bar to the floor in front of you.