Workouts for the Week of Sep.11th

Written by Saskpro Crossfit on September 11, 2017

Monday September 11, 2017
Title: Monday
Status: pending

Warmup: Warmup- 5:00 General Dynamic (Coaches Choice)
Mobility- 3 Rounds of:
5 Opposite hand to toe touches/side
5 Bird-Dogs/ side

10 Supermans
A) Strength:
Health:
A. Every 2:00 for 12:00 perform:
10 Kb Deadlift + :30 Front Plank

Fitness:
A. Every 2:00 for 12:00 perform-
5 Touch n Go Deadlift
*Keep reps smooth/fast/perfect technique. Absolutely no rounded backs.

Advanced:
A. Every 2:00 for 12:00 perform-
5 Touch n Go Banded Deadlifts

B) Metcon- 20:00 Amrap :
Health:
10 Ab-mat Situps
200m Jog
30 Russian Kb Swings-moderate

Fitness:
400m Jog
30 Russian Kb Swings 16-20/20-24kg
15 K2E or 15 Ab-mat

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Workouts for the Week of Sep. 5th

Written by Saskpro Crossfit on September 4, 2017

Tuesday September 5, 2017
Title: Tuesday
Status: pending

Warmup: 5:00 General Dynamic- Coaches Choice
Specific Warmup- 3 Rounds of:
3-5 Scap Pullups with good squeeze at the top
5 Cuban Press w/ no more than 2.5kg/hand

A) Strength:
Health:
A. Ring Row 4 sets of 8-10 reps (slow and controlled). Rest 2:00 b/w sets.
B. 3 sets of 12 Dumbbell Curls (2 arms at once) (Tempo: Slow and controlled).

Fitness:
A. Ring Row 4 sets of 12 reps (1 at top, 3 down, 1 at bottom, quick up)
B. 3 sets of 12

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Workouts for the Week of Aug 28th

Written by Saskpro Crossfit on August 28, 2017

Monday August 28, 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 rep max.

B) Metcon

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Workouts for the Week of Aug 21st

Written by Saskpro Crossfit on August 21, 2017

Monday August 21, 2017
Title: Cycle 2 Week 9 Day 1
Status: pending

Warmup: 5:00 General Dynamic
A) Strength:
Health:
A1. 8 Double Leg Hip Bridges (unweighted)
A2. 8/leg Walking Lunge (weighted)
Rest minimum 2:00
*Move immediately into A2 after completing A1

Fitness: 4 sets of
A1. Cook’s Glutes 6/leg or (Scaled: 10 Double Leg Hip Bridges)
A2. Split Squat 6-8reps/leg (2 down, 1 in hole, 1 up, 1 at top)
Rest minimum 2:00
*Move immediately into A2 after completing A1

Advanced: 4 sets of
A1. Cook’s Glutes 6/leg
A2. RFESS 5/Leg (2 down, 1 hold, 1

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Workouts for the Week of Aug 14th

Written by Saskpro Crossfit on August 13, 2017

Monday August 14, 2017
Warmup: Warmup- 5:00 General Dynamic
Mobility: See “Pec/Lat Mobility”

A) Strength- Every :90 for 10 Rounds perform…
Health:
10 Pushup to Plank Pressouts
+
5 Dbl Kb Push Press

Fitness:
3 Push Jerk or 3 Split Jerk, stay within comfortable technique range for first 7 sets. Can push it on last three if feeling good, and technique permits.

Advanced:
2 Split Jerk, nothing over 85%.
*If someone is not “catching” with locked out arms, the weight is too heavy, and they should not add more weight.

B) Metcon- 16:00

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Workouts for the Week of Aug 7th

Written by Saskpro Crossfit on August 8, 2017

Tuesday August 8, 2017

Warmup: Warmup: 5:00 General Dynamic

A) Strength (20:00ish) :
Health:
A1. Goblet Squat 5 sets of 6 reps (3111). Rest 1:00 before A2.
A2. 40m Farmer Carry AHAP

Fitness:
A1. Back Squat 5 sets of 3 reps (3 down, 1 at bottom, quick up, 1 at top)
-At least 5 of these sets should be Difficult!
A2. 40m Farmer Carry- AHAP

Advanced:
A1. Back Squat 5 sets of 3 reps . Build.
A2. 40m Farmer Carry- AHAP
*All levels, try to move immediately into a2 after completing a1, rest

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Workouts for the Week of July 31st

Written by Saskpro Crossfit on July 31, 2017

Monday July 31, 2017
Title: Cycle 2 Week 6 Day 1
Status: pending

Warmup: Warmup: 5:00 General Dynamic
Mobility: See Hip Attachment
A) Strength:
Health
A1. 8 Double Leg Hip Bridges (unweighted)
A2. 8/leg Walking Lunge (weighted)
Rest minimum 2:00
*Move immediately into A2 after completing A1

Fitness: 4 sets of
A1. Cook’s Glutes 6/leg or (Scaled: 10 Double Leg Hip Bridges)
A2. Split Squat 6-8reps/leg (3 down, 1 at bottom, 1 up, 1 at top)
Rest minimum 2:00
*Move immediately into A2 after completing A1

Advanced: 4 sets of
A1. Cook’s Glutes 6/leg
A2. RFESS 6-8/Leg (2

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Workouts for the Week of July 24th

Written by Saskpro Crossfit on July 24, 2017

Monday July 24, 2017
Title: Cycle 2 Week 5 Day 1
Status: pending
Warmup: Warmup- 5:00 General Dynamic
Mobility- See “T-spine Mobility”
A) Strength (Upper Body Pull) :
Health:
A1. 5 sets of :20-:30 Dead Hang On Pullup Rig
A2. 5 sets of 8/arm Bent Over KB/Db Row

Fitness:
A1. 5 sets of 6 Pendlay Row, rest 1:00
A2. 5 sets of 2 Negative Pullups (Can use bands) (3 second descent)

Advanced:
A1. 5 sets of 5 Pendlay Row, rest 1:00
A2. 5 sets of 2 Weighted Pullups
*If you can’t go weighted pullups, do

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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

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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:

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