Workouts for the Week of July16th

Written by Saskpro Crossfit on July 16, 2018

Monday July 16, 2018
Title: Monday
Status: pending

Warmup: Perform 3:00 General Movement (Rowing, Skipping, Jogging, Pedalling, Sun-Salutations, Freestyle Movement) *
+
3 Rounds of…
20m/arm Single-Arm Overhead Carry
:30/side Lax Ball Smash Shoulder/Pec/Scap
3-5 Reps of (Hang Muscle Snatch + Overhead Squat)**
*Get your blood flowing, focus on areas of your body that will be used in A and B. It is ok to increase your heart-rate here to an 6-7/10 RPE
**Empty Bar

-Non barbell athletes sub the barbell work for 10 Russian Kb Swings + 10 seated z-press

A)

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Workouts for the Week of July 9th

Written by Saskpro Crossfit on July 9, 2018

Monday July 9th

Warmup: Perform 3:00 General Movement (Rowing, Skipping, Jogging, Pedalling, Sun-Salutations, Freestyle Movement) *
+
3 Rounds of…
10 Arm Swings Forwawrd
10 Arm Swings Backwards
6-8 Kb Curl and press
:30/side Banded Lunge Lat Stretch

*Get your blood flowing, focus on areas of your body that will be used in A and B. It is ok to increase your heart-rate here to an 6-7/10 RPE

A) Strength (20:00):
Health:
A- Every 2:30 for 4 sets perform 8 Hand Release Pushups
B- Every 2:30 for 4 sets perform Db Bench

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Workouts for the Week of July 2nd

Written by Saskpro Crossfit on July 3, 2018

Tuesday July 3, 2018
Title: Tuesday
Status: pending

Warmup: 3:00 General Movement
+
2-3 Rounds of… (light kb’s)
4/side Alternating 1/2 Turkish Get Up
6 Backwards Stepping/Alternating Goblet Lunges/Leg (No Band)
8 Sumo Goblet Squat
10 Kb Deadlift

A) Strength- Every :90 for 12 Rounds perform the following::
Health: (4 sets of 3 exercises)
1- 10 Russian Kb Swings (looking to go heavy-ish here)
2- 10 Weighted Hip Bridges
3- :30-:45 Front Plank

*Weight hip bridge with kb on hips

Fitness:
1- 2 Box Jumps w/ Step-down
2- 1 Power Clean or Hang Power Clean + Hang Power

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Workouts for the Week of June

Written by Saskpro Crossfit on June 25, 2018

Monday June 25, 2018
Title: Monday
Status: pending

Warmup: 3:00 General Movement
+
2-3 Rounds of… (light kb’s)
4/side Alternating 1/2 Turkish Get Up
6 Backwards Stepping/Alternating Goblet Lunges/Leg (No Band)
8 Sumo Goblet Squat
10 Kb Deadlift

A) Strength- Every :90 for 12 Rounds perform the following::
Health (4 sets of 3 exercises)
1- Medball Cleans 8 reps
2- Weighted Hip Bridges 6 reps @ 3211 tempo
3- 10 Steps Monster Walk/side

*Weight hip bridge with kb on hips

Fitness
1- 2 Box Jumps w/ Step-down
2- 1 Power Clean or Hang Power Clean + Hang Power

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Workouts for the Week of June 18th

Written by Saskpro Crossfit on June 18, 2018

Monday June 18, 2018
Title: Monday
Status: pending

Warmup: 3:00 General Dynamic Movement
+
3 Rounds of…
20m Hautie Bear Crawl
10 Banded Dislocates
10 Bent Over Fly
5 Scap Pullups

A) Strength:
Health:
A1- Seated Single Arm Db/Kb Press 3 sets of 8 reps/arm @ 3111 tempo.
A2- Bent Over Db/Kb Row 3 sets of 10 reps/arm @ 3111 tempo
A3- Db Bench Press 3 sets of 10 reps @ 3111 tempo.
A4- Hammer Curl 3 sets of 10 reps @ 3111 tempo
*Rest :30-1:00 b/w movements and 2:00 b/w rounds

Fitness:
A1- Strict Press 3 sets

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Workouts for the Week of Jun 11th

Written by Saskpro Crossfit on June 11, 2018

Monday June 11, 2018
Title: Monday
Status: pending

Warmup: Warmup-3:00 General Movement

Specific Movement Prep 2- 3 Rounds….
8-10 Ring Rows
8-10 Pushups
8-10 Bent Over Empty Barbell Rows
8-10 Empty Barbell Press

A) Strength:
Health:
A1- Perform 4 sets of 8-10 Ring Rows
A2- Perform 4 sets of 8-10 Hand Release Pushups. Ok to drop to knees, or do negative on toes and come up on knees.

Fitness:
A1- Perform 4 sets of 4-6 Strict Pronated Pullups or Banded Pullups
A2- Perform 4 sets of 4-6 Strict Hspu or 3 Hspu Negatives. OR 2

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Workouts for the Week of June 4th

Written by Saskpro Crossfit on June 4, 2018

Monday June 4, 2018
Title: Bi-week Monday
Status: pending

Warmup: 3:00 General Movement
+
3 Rounds
10 Steps/Leg Monster Walk
5/side Cooks Glutes
10 Glute Bridges
5 Goblet Squat @ 3311 tempo

A) Strength:
Health:
A1- Perform 4 sets of 6 reps of Sumo Goblet Squat @ 3111 tempo. Rest 1:00 before a2
A2- Perform 4 sets of 10 steps/leg Monster Walk. Rest 1-2:00 before a1.

Fitness:
A- Build to a 5 rep max Back Squat

Advanced:
A- Build to a 3 rep max Backsquat

B) Metcon- Funky Fran: 20-16-12 For Time

Health:
Alternating Kb Thrusters 8/12kg
Ring Rows

Fitness:
Alternating Kb Thrusters

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Workouts for the Week of May 28th

Written by Saskpro Crossfit on May 27, 2018

Monday May 28, 2018
Title: Monday
Status: pending

Warmup: Warmup- 5:00 General Dynamic

Specific Movement Prep 2-3 Round of…
Empty Barbell: 3 Hang Power Snatch + 3 Snatch Balance + 3 Overhead Squat

Non-barbell: 5/side SIngle Arm Kb Swings + 10 Air Squat + 3 Broad Jumps
A) Strength:
Health:
A- 4 sets of 3 Db Hang Snatch/Arm. Rest as needed
B- 4 sets of 15 Russian Kb Swings @ moderate to heavy weight (rest 2:00 b/w sets)

Fitness:
A- 9:00 to build to a heavy double touch n go Hang Power

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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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