Workouts for the Week of July 17th

Written by Saskpro Crossfit on July 18, 2017

Monday July 17, 2017
Title: Cycle 2 Week 4 Day 1
Status: pending

Warmup: Warmup:-5:00 General Dynamic (Coaches Choice)
Mobility: See corresponding Mobility (Hamstring)

A) Strength:
Health:
A1. KB Romanian Deadlift 4 sets of 10 reps ( tempo:3 on the way down) .
A2. Bird Dogs 4 sets of 6/leg.

Fitness:
A1. Romian Deadlift 5 sets of 6 reps (3 down, 1 bottom, 2 up, 1 top) .
A2. Strict T2rings 5 sets of 3-5 reps

Advanced:
A1. Romanian Deadlift 5 sets of 5 reps (3 down, 1 at bottom, 2 up, 1

Continue Reading


Workouts for the Week of July 10th

Written by Saskpro Crossfit on July 10, 2017

Monday July 10, 2017
Title: Cycle 2 Week 3 Day 1
Status: pending

Warmup: 5:00 General Dynamic
Mobility- See Pec/Lat Warmup
A) Strength:
Health: 4 Rounds
A1. Single Arm Bent Over Row 10 reps
A2. Ring Rows 10-12 reps
A3. Max Hold on Rope

*Grab rope, and see how long you can stay off the ground without using your feet. If quite short, go for :20 cumulative.

Fitness: 4 Rounds of 8-10 reps each
A1. Single Arm Bent Over Kb/Db Row
A2. Banded Pendlay Row
A3. Supine Row on BB (Scale to ring rows)

Advanced:

Continue Reading


Workouts for the Week of July 3rd

Written by Saskpro Crossfit on July 3, 2017

Monday July 3, 2017
Title: Hip Mobility
Status: pending

10:00 “Amrap” of
Hip Twists 6-8/leg
Hurdle Unders 5/leg
Hip Switches (Scaled) or Hip Switch Through (Rx’d) 5/side
Hip Opening Crawl 3/side forward + 3/side backwards or (up mat, then down mat)
B) Rear Foot Elevated Banded Hip Distraction : This is the cooldown if people want or there is time left in class.

1-2 sets of 2:00/side

—–

Monday July 3, 2017
Title: Cycle 2 Week 2 Day 1
Status: pending

Warmup: Warmup: 5:00 General Dynamic
Mobility: See “Hip Mobility”

A) Strength: Every :90 for 10

Continue Reading


Workouts for the Week of June 26th

Written by Saskpro Crossfit on June 25, 2017

Cycle 2 Week 1
Monday June 26, 2017
Title: Cycle 2- Week 1, Day 1
Status: pending

Warmup: Warmup: 5:00 General Dynamic
Mobility: See Corresponding Mobility Video (Hip Mobility)
A) Strength (20:00ish) : Health
A1. Goblet Squat 4 sets of 12 reps (3111). Rest 1:00 before A2.
A2. Plank to Pushup Pressouts 4 sets of 6 reps/side. Rest 1:00 before A1.

Fitness
A1. Back Squat 4-5 sets of 8 reps (31×1). Rest 1:00 before A2.
-Atleast 3 of these sets should be Difficult!
A2. Plank to Pushup Pressouts 4 sets of 6-8/side.

Continue Reading


Workouts for the Week of June 19th

Written by Saskpro Crossfit on June 19, 2017

Testing Week June 19-24
Monday June 19, 2017
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

Continue Reading


Workouts for the Week of June 12th

Written by Saskpro Crossfit on June 11, 2017

Monday June 12, 2017
Title: Monday
Status: pending

Warmup: 5:00 General Dynamic
A) Mobility:: Oh Mobility w/ medball

Can use small plates rather than medball.

B) Strength:
Health:
A. Every :90 for 6 setes perform: 8 Medball Cleans
-Rest 5:00-
B. Every :90 for 6 sets perform: 4 Db Snatch/Arm

Fitness:
A. Every :90 for 6 sets perform: 1 Power/Squat Snatch
-Rest 5:00-
B. Every :90 for 6 sets perform: 1 Power/Squat Clean

Advanced:
A. Every :90 for 6 sets perform 1 Squat Snatch
-Rest 5:00-
B. Every :90 for 6 sets perform 1 Squat Clean

*Build in weight

Continue Reading


Workouts for the Week of Jun 5th

Written by Saskpro Crossfit on June 4, 2017

Monday June 5, 2017
Title: Monday
Status: pending

Warmup: 5:00 General Dynamic
A) Mobility : 3 Rounds of:
5/leg Single Leg Double Kb Deadlift (lightweight)
5/side Bird Dogs

B) Strength : Every 2:00 for 16:00

Health
even: 8-10 Kb Dl
odd: 6 Plank to Pushup Pressouts

Fitness:
Every 2:00 for 16:00 perform 3 TnG Deadlift

Advanced:
Every 2:00 for 16:00 perform 3 Tng Deadlift

Build in weight, a good starting weight would be where you got to for 5 reps last week.

C) Metcon: 4 Rounds:
Health:
15 Calorie Row
12 Kb Sdhp -12kg+
9 No Pushup Burpee/Burpee
3/side Kb Push

Continue Reading


Workouts for the Week of May 29th

Written by Saskpro Crossfit on May 26, 2017

Monday May 29, 2017
Title: Monday

Warmup: 5:00 General Dynamic Warmup

A) Mobility: 2 Rounds of:
Single-Arm Dumbbell Ext. Rotation 6-8 reps/side
Scap 6-8 reps (2 second pause at top)
Trap-3 Raise 8 reps

B) Strength:: Health:
A. Strict Press 4 sets of 6 reps/arm Seated Single ArmDumbbell/Kb Press. Rest :20 b/w arms, and 2:00 between sets.
B. 5:00 Emom of: 8 Ring Rows

Fitness:
A. Strict Press 5 sets of 5 reps. Rest 2:00 b/w sets.
B. 5:00 Emom of: 5-10 Unbroken Pullups or Ring Rows

Advanced:
A. Strict Press 5,5,3,3,3. Rest 2:00

Continue Reading


Workouts for the Week of May 21st

Written by Saskpro Crossfit on May 22, 2017

Health
Fitness
Advanced

Tuesday
Warmup: 5:00 General Aerobic
Mobility: Coaches Choice

Strength: 20:00 Emom
1- :20 Suitcase Carry/Arm
2- 10 Ring Row
3- :30 Front Plank (Weight if possible)
4- :45 Slasher to Halo
5- :30 Plank to Pushup Pressout
*Lightly weight planks here before going longer

Metcon: Run or Row 3-5k

Warmup: 5:00 General Aerobic
Mobility: Coaches Choice

Strength: 20:00 Emom
1- :20 Suitcase Carry/Arm (20-24/24-32kg)
2- 6-10 Supine Row on Barbell or 10 Ring Row
3- :45 Front Plank (weight if possible)
4- :45 Slasher to Halo
5- 2-3 Wall Walks or :45 Handstand Hold on Wall

Metcon:

Continue Reading


Workouts for the Week of May 15th

Written by Saskpro Crossfit on May 15, 2017

Monday
Warmup: 5:00 General Aerobic
Mobility: Coaches Choice

Strength: 20:00 Emom
1- :45 Bear Crawl
2- :45 Dbl Kb Oh Carry (Palms facing ears)
3- :30-:45 Dead Hang on Rig (breaks allowed)
4- :45 Amrap H.R. Pushups
5- 1-2 Rope Climbs/Scaled Rope Climbs

Metcon: 5 Rounds @ 75% output
Row 100m
3 H.R Pushups
3 Box Jumps w/ stepdown 20 inch
:20 Side Plank L Elbow
100m Shuttle Run
15 Du’s or 20 Singles
10 Medball Cleans
:20 Side Plank R Elbow

Warmup: 5:00 General Aerobic
Mobility: Coaches Choice

Strength: 20:00 Emom
1- :45 Bear Crawl
2- :45 Dbl

Continue Reading