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

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Workouts for the Week of May 8th

Written by Saskpro Crossfit on May 8, 2017

Monday
Warmup: 5:00 General Aerobic
Mobility: Front Rack

Strength: Every 2:00 for 16:00
Even: 6 Medball Cleans
Odd: 12 Russian Kb Swings -mod/heavy

Metcon: 8:00on/3:00 off x 2
200m Jog
6 Dumbbell Snatch/Arm
10 Ab-mat Situps

Warmup: 5:00 General Aerobic
Mobility: Front Rack

Strength: Every 2:00 for 16:00
2 (Hang Power Clean + Front Squat)

Metcon: 8:00on/3:00 off x 2
200m Jog
10 Ground to Overhead 65-85/95-115#
10 T2b/K2e or Ab-mat Situps

Warmup: 5:00 General Aerobic
Mobility: Front Rack

Strength: Every 2:00 for 16:00
Power Clean + Below Knee Hang Power Clean + Hang Power Clean + Front

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Workouts for the Week of May1st

Written by Saskpro Crossfit on May 1, 2017

Health
Fitness
Advanced

Monday
Warmup: 5:00 General Dynamic
Mobility: 2 Rounds of:
10 Supermans + 1:00/leg Janu Sirasana

Strength:
A1. DBL Kb Romanian Deadlift 4 sets of 9-12 reps @ 3111 tempo. Rest 1:00 before a2.
A2. 50m Dbl Kb Front Rack Carry. Rest 1:00 before a1.

Metcon: 4:00on/2:00 off x 3
9 Kb Deadlift
6 Kb Sdhp
3 Kb Push Press/Arm
9 No Pushup Burpee Box Jump/ StepUp *Use same kb throughout here

Warmup: 5:00 General Dynamic
Mobility: 2 Rounds of:
10 Supermans + 1:00/leg Janu Sirasana

Strength:
A1. Romanian Deadlift 4 sets of 8-10 reps

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Workouts for the Week of Apr.24th

Written by Saskpro Crossfit on April 23, 2017

Health
Fitness
Advanced

Monday
Warmup: 5:00 General Dynamic
Mobility: 2 sets of 1:00/side Banded Lat Stretch

Strength:
A1. Half-Kneeling Single Arm Db/ Kb Press 3 sets of 12-15 reps (3111) /arm. Rest :60 before a2.
A2. Pendlay Row 3 sets of 12-15 reps (3111). Rest :60 before a1.

Metcon: 5 Rounds (work equal to rest)
175m Row
9 Dbl Kb Push Press
7 Box/Plate Jumps
9 Ab-mat Situps or 5 Strict Hanging Leg Raises
Rest (equal to work)

Warmup: 5:00 General Dynamic
Mobility: 2 sets of 1:00/side Banded Lat Stretch

Strength:
A1. Half-Kneeling Single Arm

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Workouts for the Week of Apr.17th

Written by Saskpro Crossfit on April 16, 2017

Health
Fitness
Advanced

Monday
Warmup: 5:00 General Aerobic
Mobility: Squat Test & Spiderman Stretch
Strength:
A. Goblet Squat @ 3211 tempo.
Warmup, then perform 3-4 sets of 12-15 reps.

Metcon: 15:00 Amrap @ 80% output
5/side Backwards Stepping Lunge
15 Kb Deadlift – moderate
10 H.R. Pushups
20 Singles or 10 Du’s
400m Jog

Cooldown: 3:00 Cumulative Front Plank (bodyweight)

Warmup: 5:00 General Aerobic
Mobility: Squat Test & Spiderman Stretch
Strength:
A. Back Squat @ 3211 tempo.
Warmup, then perform 3-4 sets of 9-12 reps.

Metcon: 15:00 Amrap @ 80% output
5/side Front Rack Backwards Stepping Lunge
15 Deadlift
10 Push Press
20

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Goals and Transitioning into the “Off Season”

Written by Saskpro Crossfit on April 11, 2017

Goals and Transitioning into the “Off-Season”

The Open is a great time of year to test your fitness and push a little outside of one’s comfort zone. The Open will show what an athlete is good at and what aspects of their fitness

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Test Week-Apr.10th

Written by Saskpro Crossfit on April 10, 2017

Monday
Warmup: 5:00 General
Mobility: 5:00 Squat/Snatch Prep
Strength:
A. 24:00 Emom
1- 8 Medball Slams
2- 12 Russian Kb Swings – moderate
3- :30-:45 Front Plank
4- :45 Du’ Practice

Test: 2:00on/2:00 off x 4
8 Ring Rows
9 H.R. Pushups
10 Dbl Kb Thrusters @ 8-12kg/ hand
Max Shuttle Run til finish

Warmup: 5:00 General
Mobility: 5:00 Squat/Snatch Prep
Strength:
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.

Test: 8-9-10 (Scaled)- 2:00on/2:00 off x 4
8 Pullups or Jumping Pullups
9 H.R. Pushups
10

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Fun Week Buddy Week Apr.3rd-8th

Written by Saskpro Crossfit on March 31, 2017

Fun Week

Monday  
SWOD-  “Sally Up” Squats
Rest 5 mins
“Sally Up” Push ups
Big Cats: HSPU

WOD-  10 Min AMRAP
60m Farmer Carry (H-Heavy, F-20-24kg, P-24-32kg)
10 Burpees                (No push up for Health)
80m Shuttle Run
15 KB Swings          (H- moderate, F-20-24, P-24-32kg)
50m Suitcase Carry/Side  (same KB)
20 Ring rows        (Feet Elevated for performance)

Tuesday   
SWOD-  12 Min EMOM
1-    5 TNG DL (KB for health) add weight as you go but keep form and speed the focus
2-    Plank (H-30sec, F-45sec, P-45sec weighted)

WOD- 20 min AMRAP
Teams of Two

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Workouts for the Week of Mar.27th

Written by Saskpro Crossfit on March 27, 2017

Health
Fitness
Advanced

Monday
Warmup: 5:00 General Movement
Mobility: Leg Swings (Front to back, side to side toes pointed forward, side to side toes pointed out)

Strength:
A. Every :90 for 10 sets perform:
A. 6 Kb Deadlift
B. 10 Supermans

Metcon: 10:00 Amrap of:
20 Du’s or 40 Singles
15 Russian Kb Swings 12-20kg
10 Box Jumps w/ stepdown 20 inch or Stepups
5 H.R. Pushups

Cooldown: 12:00 Emom
1- 6 Single Leg Kb Dl (light or b/w) per leg
2- :45 Front Plank
3- 20m Walking Lunge (bodyweight) + Squat Test til finish
4- :15-:30 Dead Hang

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Workouts for the Week of Mar.20th

Written by Saskpro Crossfit on March 20, 2017

Monday
Warmup: Burgener Warmup
Mobility: Spiderman Stretch

Strength:
Every 1:00 for 12:00 perform:
even: 6 Medball Slams
odd: 12 Russian Kb Swings

Metcon: 4 Rounds for Time
5 Hand Release Pushups
10 Burpees or No Pushup Burpees
15 Kb Deadlift – moderate
20 Singles or Du’s
:30 Front Plank

Warmup: Burgener Warmup
Mobility: Spiderman Stretch

Strength:
Every 1:00 for 12:00 perform:
Either 1 Clean or 1 Snatch.
Do not lift more than 85% here, and no more than 3 sets at or above 80%.

Metcon: 4 Rounds for Time
5 Sh to Oh 75-95/115-135
10 Burpees
15 Deadlift same bar
20

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