CrossFit Roseville Spartan Race Training

Dynamic Group Warm-Up

Couch stretch (2 min/side)
Pigeon (2 min/side)
Bent Leg Hamstring Stretch (2 min/side)
1 Round Side-Butt

Skill: Deadlift Review

Workout of the Day for Wednesday, October 24th, 2018:
5 x 5 @ 70% 1RM

7 Rounds:
300m Row
7 DB/KB Strict Press (each side)*

*Press 1 DB While holding another DB or KB in the Front Rack Position, aka “Filly Press”

“After Party”
For Quality:
30 DB Hang Clean
30 DB Single-Arm Bent Over Row, tempo: 50×2 (each side)
30 DB Half-Kneeling Bicep Curl (each side)
30 Single Arm DB Push Press (each side)

Sweat Sessions Workout for Wednesday, October 24th, 2018:
15 PVC Passthrough
Lacrosse Ball Scap Smash (2 min/side)
15 PVC Passthrough

Skill: Clean & Jerk

4 Rounds (20 min cap):
15 Burpee
30 KB Reverse Lunge
15 DB Hang Clean & Jerk