**Tues/Thurs Open Gym 5:00-6:00pm must stay on lifting platforms for the next 6 weeks during RCSDE program.

Steve Horvath at CrossFit Roseville

Dynamic Group Warm-Up

2 Rounds (7 min cap):
200M Run
10 Strict Pull-Up
10 Good Morning 45/35-lb
50 ft. DB Overhead Walking Lunge

Pigeon (2 min/side)

Skill Review: Take the Slack Out of the Bar

Workout of the Day for Friday, January 19th, 2018:
Week 3:
3 Rounds of Deadlift:
70% x 5
75% x 3
85% x 1+

Complete a set of Deadlift every 2 minutes for 9 rounds. The goal on the plus set is 6-9 reps. If you can easily get 12 reps, increase your 1RM and recalculate your percentages. If you cannot get 6-9 reps, lower your 1RM and recalculate your percentages. Pick a “Goat” to superset with in-between rounds. (Dips, Pull-Ups, Rope Climbs, Dubz, Muscle-Up, HSPU, etc.)

Sweat Sessions Workout for Friday, January 19th, 2018:
KB Calve Smash
Eccentric Calve Stretch
Lacrosse Ball Scaps

Skill: DB Push Press & Squat Therapy

For Time (22 Min Cap):
20 Box Jump Over
20 DB Push Press
20 Goblet Squat
20 DB Bent Over Row
20 DB Lunges
18 Box Jump Over
18 DB Push Press
18 Goblet Squat
18 DB Bent Over Row
18 DB Lunges