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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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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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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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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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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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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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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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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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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Written by Saskpro Crossfit on March 13, 2017
Monday
Warmup: 5:00 General Dynamic
Mobility: Quad/Hip Extension Stretch
Strength:
A. In 10:00 build to a heavy 8 Goblet Squat (3211)
B. Every 1:00 for 6:00 perform:
5 Dbl Kb/Db Strict Press
Metcon: 5 Rounds for Time
5 Box Jumps or Plate Jumps
10 Wallballs M-10’, W-9’
15 Russian Kb Swings- moderate
20 Du’s or 30 Singles
Warmup: 5:00 General Dynamic
Mobility: Quad/Hip Extension Stretch
Strength:
A. In 10:00 build to a heavy 5 Back Squat. -Rest 2:00-
B. In 6:00 Build to a heavy 5 Strict Press
Metcon: 5 Rounds for Time
5 Box
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