Workouts for the Week of May 22nd

Written by Saskpro Crossfit on May 22, 2018

Tuesday May 22, 2018
Title: Tuesday
Status: pending

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

Specific Movement Prep: 2-3 Rounds of…..
8 Kb Romanian Deadlift
4/side Bird-Dogs
10 steps/side Monster Walk
10 Glute Bridge

A) Strength::
Beginner:
A1. Dumbbell Romanian Deadlift 4 sets of 10 reps @ 3111 tempo. Rest :90 before a2.
A2. 3 sets of Dbl Kb Rack Lunge 10 steps/leg Rest :90+ before a1.

Intermediate:
A1. Romanian Deadlift 4 sets of 8 reps @ 3111 tempo. Rest up to 2:00 b/w sets
A2. Barbell on Back Walking Lunge 4 sets of 8 reps/leg.

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Workouts for the Week of May 14th

Written by Saskpro Crossfit on May 13, 2018

Monday May 14, 2018
Title: Monday
Status: pending

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

Specific Movement Prep: 2-3 Rounds of…..
5/side Bird-Dogs
5/side Box Hip Opening Drill
5 Goblet Squats @ 4411 tempo
10 Glute Bridges

A) Strength::
Beginner:
A1. Dumbbell Romanian Deadlift 4 sets of 10 reps @ 3111 tempo. Rest :90 before a2.
A2. Walking Lunge holding db’s or kb’s 4 sets of 8/leg. Rest :90+ before a1.

Intermediate:
A1. Romanian Deadlift 4 sets of 8-10 reps @ 3111 tempo. Rest :90 before a2.
A2. Front Rack Walking Lunge 4 sets of 8-10

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Workouts for the Week of May 7th

Written by Saskpro Crossfit on May 8, 2018

Monday May 7, 2018
Title: Monday
Status: pending

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

Specific Movement Prep: 2-3 Rounds of…..
10 Plank to Pushup Pressouts
5 Scap Pullups
8 Pushups
8 Ring Rows

A) Strength: Health:
A1. Seated Double Arm Db Press 4 sets 8-10 reps/arm @ 3111 tempo. Rest :90 before a2.
A2. Dbl Kb Row 4 sets of 8-10 reps @ 3111 tempo. Rest :90-2:00 before a1.

Fitness:
A1. Strict Press 4 sets 8-10 reps @ 3111 tempo. Rest :90 before a2.
A2. Supinated Barbell Row 4 sets of 8-10 reps

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Workouts for the Week of Apr.30th

Written by Saskpro Crossfit on April 30, 2018

Monday April 30, 2018
Title: Monday
Status: pending

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

Specific Movement Prep: 2-3 Rounds of…..
10 Supermans
5/side Backwards Stepping Lunge (Hold kb in Goblet pos. or bodyweight)
10 Double Kettlebell Romanian Deadlift
10 Perfect and Slow Airsquats

A) Strength::
Health:
A1. Kb Romanian Deadlift 4 sets of 10-12 reps @ 3111 tempo. Rest :90 before a2.
A2. Goblet Hold Backwards Stepping Lunge 4 sets of 10/leg. Rest :90+ before a1.

Fitness:
A1. Romanian Deadlift 4 sets of 10-12 reps @ 3111 tempo. Rest :90 before a2.
A2. Barbell on

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Workouts for the Week of Apr.23rd

Written by Saskpro Crossfit on April 23, 2018

Myles
Monday April 23, 2018
Title: Monday
Status: pending

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

Specific Movement Prep: 2-3 Rounds of…..
8 Ring Rows
4 Scap Pullups or 8 Trap 3 Raise
6 Single Arm Db Press/side
1 Wall-Walks

A) Strength:
Beginner:
A1. Seated Single Arm Kb Press 4 sets 10-12 reps/arm @ 3111 tempo. Rest :90 before a2.
A2. Dbl Kb Row 4 sets of 8-10 reps @ 3111 tempo. Rest :90-2:00 before a1.

Intermediate:
A1. Strict Press 4 sets 10-12 reps @ 3111 tempo. Rest :90 before a2.
A2. Pendlay Row 4 sets

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Workouts For the Week of Apr.16th

Written by Saskpro Crossfit on April 16, 2018

Monday April 16, 2018
Title: Monday
Status: pending

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

Specific Movement Prep: 2-3 Rounds of…..
10 Good Mornings (dowel or empty bar)
5/side Backwards Stepping Lunges Holding Kb
3/side Zercher Hamstring Stretch
:20/side Iso-metric Lunge Hold

A) Strength:: Beginner:
A1. Kb Romanian Deadlift 3 sets of 12-15 reps @ 3111 tempo. Rest :90 before a2.
A2. Goblet Hold Backwards Stepping Lunge 3 sets of 12/leg. Rest :90+ before a1.

Intermediate:
A1. Romanian Deadlift 3 sets of 12-15 reps @ 3111 tempo. Rest :90 before a2.
A2. Barbell on Back

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Workouts for the Week of Apr.9th

Written by Saskpro Crossfit on April 9, 2018

Monday April 9, 2018
Title: Monday
Status: pending

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

Specific Movement Prep: 3 Rounds of..
5 Scap Pullups or 5 Scap Ring Rows (Scaled)
10 Bent Over Row Double Kb or Barbell
10 Pushups
:30/side Floor Pec Drill

A) Strength::
Beginner:
A1. Db Bench Press 3 sets of 12-15 reps @ 3111 tempo. Rest :90 before a2.
A2. Bent Over Kb/Db Row 3 sets of 12-15/arm @ 3111 tempo. Rest as needed between arms and :90 before a1.

Intermediate:
A1. Close Grip Bench Press 3 sets of 12-15

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Workouts for the Week of Apr.2nd

Written by Saskpro Crossfit on April 1, 2018

Monday April 2, 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:
Beginner:
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

Intermediate:
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 Mar.26th

Written by Saskpro Crossfit on March 25, 2018

Monday March 26, 2018
Title: Monday
Status: pending

Warmup: Warmup 3 Rounds:
200m Row
10 Unweighted Hip Bridges
20m Walking Lunge
10 Steps/side Monster Walk

A) Strength: Beginner:
A1. Goblet Squat 4 sets of 8-10 reps @ 3111 tempo. Rest 1:00
A2. Box Step-Up 4 sets of 6 reps/leg. Can weight if able. Rest 1-2:00

Intermediate:
Back Squat 5 sets of 5 reps @ 3111 tempo. Rest 2-3:00 b/w sets.

Advanced:
Back Squat 5 sets of 3 reps @ 30×1 tempo. Rest 2-3:00 b/w sets.

B) 20:00 RTW: RTW= Amrap with no pace, about 60%

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Workouts for the Week of Mar19th

Written by Saskpro Crossfit on March 19, 2018

Monday March 19, 2018
Title: Monday
Status: pending

Warmup: Warmup-5:00 General Dynamic

Specific Movement Prep- 3 Rounds of…
5/side Single Leg Opposite Hand to Toe Touches
10-15 Kb Swings
10 H.R. Pushups
10 Good Morning empty bar or dowel

A) Strength::
Health
A1. Perform 4 sets of 12 Kb Romanian Deadlift. Rest 1:00 before a2.
A2. Perform 4 sets of 10 Plank to Pushup Pressouts . Rest 1-2:00 before a1.

Fitness
A1. Perform 4 sets of 8 Touch n Go Deadlift. Rest 1:00 before a2.
A2. Perform 5 sets of 2 Wall-Walk or :30-:40 Front

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