Workouts for the Week of Jan 15th

Written by Saskpro Crossfit on January 14, 2018

Workout Log: Saskpro Crossfit
Monday January 15, 2018
Title: Day 1
Status: pending

Warmup: Warmup- 5:00 General Dynamic

Specific Movment Prep: 3 Rounds
10m Monster Walk
10m Walking Lunge
Side Plank w/ Leg Raise 6-8/side
Banded Hip Thrusts 8 Reps (3211)
10 Sumo Goblet Squats

A) Strength::
Health:
A1. Goblet Squat 4 sets of 12 reps @ tempo (3111). Rest 1:00
A2. Split Squat Iso Hold 4 sets of :20/side. Rest 1-2:00 before a1.

Fitness:
Front Squat 15,15,12,12,9,9. Rest up to 3:00 b/w sets. Tempo (31×1).

Advanced:
Front Squat 15,15,12,12,9,9. Rest up to 3:00 b/w sets. No tempo.

High

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Workouts for the Week of Jan.8th

Written by Saskpro Crossfit on January 8, 2018

Monday January 8, 2018
Title: Monday-Testing Day 1
Status: pending

Warmup: Snatch Prep:
1:00/leg Kb Ankle Dorsiflexion
1:00/leg Couch Stretch
1:00/arm Banded Lat Stretch

A) Strength:
Health:
A. 25:00 Emom
1- 8 Medball Slams
2- 12 Russian Kb Swings – moderate
3- :30-:45 Front Plank
4- :45 Du’ Practice
5- Rest

Fitness:
A. Power Snatch/Snatch- Take 15:00 and build to a max.
B. Back Squat- Take 15:00 and build to a max 1,2 or 3 rep.

Advanced:
A. Power Snatch/Snatch- Take 15:00 and build to a max.
B. Back Squat- Take 15:00 and build to a 1 rep max.

B) Metcon

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Workouts for the Week of Jan.1st

Written by Saskpro Crossfit on January 2, 2018

Tuesday January 2, 2018
Title: Tuesday
Status: pending

Warmup: Warmup- 5:00 General Dynamic

Specific Movement Prep: 3 Rounds of…
8 Trap 3 Raise
8 Plank to Pushup Pressouts
8 Pushups
+ Coaches Choice

A) Strength:
Beginner:
A. Alternating Dumbbell Bench Press or H.R. Pushups
4 sets of 8-10 reps/arm (Pause of 2 at top, 2 on way down, 2 at bottom). Rest :30 b/w arms, 1-2:00 b/w sets.

Intermediate:
A. Bench Press 7, 5, 3, 7, 5, 3. *No Tempo. Rest 2-3:00 b/w sets.

Advanced:
A. Bench Press 6, 4, 2, 6, 4, 2. (No tempo).

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Workouts for the Week of Dec. 27th

Written by Saskpro Crossfit on December 27, 2017

Thursday December 28, 2017
Title: Thursday
Status: pending

Warmup: Warmup- 5:00 General Dynamic

Specific Movement Prep- 3 Rounds of…
1 Round Empty Barbell Warmup
10-15 Steps/Side Monster Walk
10 Banded Hip Thrust

A) Strength:
Health:
A. Sumo Goblet Squat- Perform 5 sets of 8 reps @ 3211 tempo. Rest 2-3:00 b/w sets.
B. Walking Lunge holding db/kb at your sides. Perform 3 sets of 10-12 reps/leg. Rest 2:00 b/w sets.

Fitness:
A. Back Squat- In 5 sets build to a heavy 5 rep @ 31×1 tempo. Rest up to 3:00 b/w sets. At-least

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Workouts for the Week of Dec.18th

Written by Saskpro Crossfit on December 17, 2017

Monday December 18, 2017
Title: Monday
Status: pending

Warmup: Warmup- 5:00 General Dynamic (Coaches Choice) Burgener is a good option

Specific Movement Prep: 2-3 Rounds of…
3 Box Jumps with step-down (high-ish, prep CNS)
2 Tgu/Side – light to moderate
40m Dbl Kb Overhead Carry *Arms must be locked out fully

A) Strength:
Health: Every :90 for 10 sets perform…
even- 10 Medball Slams
odd- 15 Russian Kb Swings- moderate to heavy

Fitness: Every :90 for 10 sets perform….
1 Hang Power Snatch +
1 Hang Squat Snatch

*Or if mobility is challenged to hang

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Workouts for the Week of Dec.11th

Written by Saskpro Crossfit on December 10, 2017

Monday December 11, 2017
Title: Monday
Status: pending

Warmup: Warmup- 5:00 General Dynamic (Coaches Choice)

Specific Movement Prep: 2-3 Rounds
10m Walking Lunge- bodyweight
10m Monster Walk
10 Air Squat
10 Glute Bridges (bodyweight)

A) Strength:
Health:
A1. Goblet Sumo Squat 12, 10, 8, 12, 10, 8. (3211). Rest 2-4:00 b/w sets.

*Make sure shins are like pillars, straight up and down. You do not want your knees inside your toes here.

Fitness:
A. Front Squat 7.5.3.7.5.3. Tempo (30×1). Rest 2-4:00 b/w sets.

Advanced:
A. Front Squat 7,5,3,7,5,3. (No tempo) Rest 2-4:00 b/w sets.

Reps are down,

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Workouts for the Week of Dec.4th

Written by Saskpro Crossfit on December 3, 2017

Monday December 4, 2017
Title: Monday
Status: pending

Warmup: Warmup- 5:00 General Dynamic (Coaches Choice)
Specific Movement Prep: 2-3 Rounds of…
10 Plank to Pushup Pressouts
10 Strict Press -empty barbell
10 Ring Rows
+ Coaches Choice

A) Strength:
Health:
A1. Half-Kneeling Single Arm Db Press
4 sets of 8-10 reps/arm (Pause of 2 at top, 2 on way down, 2 at bottom). Rest :30 b/w arms, rest 1:00 before a2.
A2. 4 sets of 3 Scaled Rope Climbs from butt to standing and back down. Rest 1-2:00 before a1.

Fitness:
A. Strict Press 7,

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Workouts for the Week of Nov.26th

Written by Saskpro Crossfit on November 26, 2017

Monday November 27, 2017
Title: Monday
Status: pending

Warmup: Warmup- 5:00 General Dynamic (Coaches Choice)

Specific Movement Prep:
20m Bear Crawl
10 Supermans
10 Kb Romanian Deadlift
+ Coaches Choice
A) Strength:
Health:
A1. Kb Romanian Deadlift Perform 4 sets of 12 reps (3111). Rest 1:00 before a2.
A2. Bird-Dogs Perform 4 sets of 6/leg (slow and controlled). Rest 1:00 before a1.

Fitness:
A. Deadlift 8,6,4,8,6,4 Church Singles. Rest 2-3:00 b/w sets.
*You need to be able to gently set the bar down onto the ground each rep. If you have to crash the bar

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Workouts for the Week of Nov.20th

Written by Saskpro Crossfit on November 20, 2017

Monday November 20, 2017
Title: Monday
Status: pending

Warmup: Warmup- 5:00 General Dynamic (Coaches Choice)

Specific Movement Prep: 3 Rounds
10 Ring Rows
10 Trap 3-Raise
10 Plank to Pushup Pressouts
+ Coaches Choice
A) Strength:
Health:
A1. Bent Over Db/Kb Row 4 sets of 10/arm (3211). Rest 1:00 before a2.
A2. Standing Dumbbell Bicep Curl 4 sets of 10/arm (3111). Rest 1:00 before a1.

Fitness:
A1. Supinated Barbell Row 4 sets of 8-10 reps (3111). Rest 1:00
A2. Standing Hammer Curls 4 sets of 8-10 reps (3111). Rest 1:00

Advanced:
A1. Supinated Barbell Row 4 sets

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