Workouts for the Week of Jan.2nd

Written by Saskpro Crossfit on January 1, 2017

Monday
Strength:
16:00 Emom of:
even: 6-8 Kb Deadlifts
odd: 8 Plank to Pushups Pressouts

Metcon: :90on/:90 off x 6 (2 stations)
Station 1:
15 Russian Kb Swings 12-16/16-20kg
10 Burpees
Station 2:
8 H.R. Pushups
12 Burpees
6/leg Box Step-ups (Switch feet at bottom)

Strength:
16:00 Emom of:
even: 4,4,4,4,3,3,3,3 Deadlifts (church singles)
odd: 1-3 Hspu Negatives, or 3-5 kipping hspu or 8 H.R. Pushups

Metcon: :90on/:90 off x 6 (2 stations)
Station 1:
15 Russian Kb Swings 16-20/20-24kg
12 Box Jumps 20inch
Station 2:
8 Sh to Oh 20-25/35-40kg
12 Burpees

Strength
16:00 Emom of:
even: 2 Deadlifts (church singles)
odd: 1-3 Strict

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Workouts for the Week of Dec.26th

Written by Saskpro Crossfit on December 27, 2016

Week 6
Tuesday
Strength:
A. Every :90 for 6 sets perform:6-8 Single Arm Kb Push Press. 1 arm/ :90
B. Every :90 for 6 sets perform 5 Dbl Kb Press, stagger feet if leaning back.

Metcon: 3:00on/ 3:00 off x 3
100m Shuttle Run
10 Jumping Pullups or Ring Rows
100m Shuttle Run
10 Lying Leg Raises

Strength:
A. Every :90 for 6 sets perform: Split or Push Jerk. Follow reps:
3,3,2,2,1,1.
B. Every :90 for 6 sets perform 3 Strict Press

Metcon: 3:00on/3:00 off x 3
100m Shuttle Run
10 Pullups/ Jumping Pullups
40m Walking

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Workouts for the Week of Dec.19th

Written by Saskpro Crossfit on December 18, 2016

Table 1

Health
Fitness
Advanced

Monday
Strength:
A. Every :90 for 6 sets perform:
6-8 Single Arm Kb Push Press. 1 arm/ :90
B. Every :90 for 6 sets perform 5 Dbl Kb Press, stagger feet if leaning back.

Metcon: :90on/ :90 off x 6
Row 150
8 H.R. Pushups
Box Jumps til finish

Strength:
A. Every :90 for 6 sets perform: Split or Push Jerk. Follow reps:
3,3,2,2,1,1.
B. Every :90 for 6 sets perform 3 Strict Press

Metcon: :90on/:90 off x 6
Row 150/200m
8 Sh to Oh @ 20/35kg
Burpee Over Bar til finish

Strength:
A. Every :90

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Workouts for the Week of Dec.11

Written by Saskpro Crossfit on December 12, 2016

Health
Fitness
Advanced

Monday
Strength:
A. Every 1:00 for 10:00 perform 3 Hang Dumbbell Snatch/Arm
B. Every 2:00 for 8:00 perform: 6 Backwards Stepping Lunges with Dbl Kb’s in Front Rack Position

Metcon: :60on/:60 off x 8
Station 1: 15 Russian Kb Swings + 5 Burpees
Station 2: Row

Strength:
A. Every 1:00 for 10:00 perform 2 Power Snatch (second one can be squat snatch if mobile enough)
B. Every 2:00 for 8:00 perform 3 OHS @ (3311) tempo.

Metcon: :60on/:60 off x 8
Station 1:
5 Power Snatch 55-75/85-105 + 5 Burpees Over Bar
Station

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Workouts for the Week of Dec.4th

Written by Saskpro Crossfit on December 4, 2016

Health
Fitness
Advanced

Monday
Strength:
A. Kb Row 4 sets of 6-8 reps/side (2211).
B1. Pendlay Row 3 sets of 8-12 (3111).
B2. Hammer Curl 3 sets of 10-15 (3111).

Metcon: 10:00 Amrap
30 Wallballs M-10’, W-9’
15 T2b/K2e/Ab-mat Situps

Strength:
A. Kb Row 4 sets of 6-8 reps/side (2211).
B1. Pendlay Row 3 sets of 8-12 (3111).
B2. Hammer Curl 3 sets of 10-15 (3111).

Metcon: 10:00 Amrap of:
50 Wallballs M-10’, W-9’
15 T2b/ K2e
50 Du’s or 50 Singles

Strength:
A. Kb Row 4 sets of 6 reps/side (2211).
B1. Pendlay Row 3 sets of 8-12

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Workouts for the Week of Nov.27th

Written by Saskpro Crossfit on November 28, 2016

Health
Fitness
Advanced

Monday
Strength:
A. 18:00 Emom of:
1: Perform 8 Single leg Kb Dl/Leg
2: Perform 8-10 Plank to Pushup Pressout
3: :30 Du Practice

Metcon: 2:00on/2:00 off x 4
15 Kb Deadlift 16-24kg
7 H.R. Pushups
40m Shuttle Run

Strength:
A. 18:00 Emom of:
1: Perform 6 Single Leg Kb Dl/Leg
2: Perform 1-2 Wall Walks
3: :30 Du Practice

Metcon: 2:00on/2:00 off x 4
15 Deadlift @ 65/95
10 H.R. Pushups
40m Shuttle Run

Strength
A. 18:00 Emom of:
1: Perform 6 Single Leg Kb Dl/Leg
2: Perform 2-4 Strict Hspu or 2 Wall Walks
3: :30 Du Practice

Metcon: 2:00on/2:00 off

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Workouts for the Week of Nov.20th

Written by Saskpro Crossfit on November 20, 2016

Health
Fitness
Advanced

Monday
Strength:
A1. Goblet Squat 3-4 sets of 12-15 reps @ 3111 tempo. Rest :30-:45
A2. Dead Hang on Pullup Bar 3-4 sets of :30-1:00.

Metcon: 20:00 Amrap
300m Row
20 Russian Kb Swings 12-16/16-20kg
10 Box Step-ups/Leg
10 Hanging Leg Raises, Ab-mat Situps, or Lying Leg Raises

Strength:
A1. Back Squat 3-4 sets of 8-10 reps @ 3111 tempo. Rest :30-:45
A2. C2b Pullup or Kipping Pullup 3-4 sets of 6-10 reps unbroken, or if still practicing, 2-3 sets of 2-3. Use of bands is ok here.

Metcon: 20:00 Amrap
300m

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Workouts for the Week of Nov.14th

Written by Saskpro Crossfit on November 13, 2016

Hell- Week
Health
Fitness
Advanced

Monday
Strength:
A. Build to a heavy 3 rep max hang dumbbell snatch/arm. 10:00
B. Take 10:00 and build to a max distance broad jump.

Metcon: 7:00 Amrap of:
25 Russian Kb Swings 12-20kg
20 Du’s or Singles
15 Air Squats
10 Burpees

Strength:
A. Take 10:00 and build to a 1 rep max Snatch or Power Snatch
B. Take 10:00 and build to a max distance broad jump.

Metcon: 16.3 Variations
Scaled:
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups
Men use 45 lb.
Women

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Workouts for the Week of Nov.7th

Written by Saskpro Crossfit on November 6, 2016

Health
Fitness
Competition

Monday
Strength:
A. Every :90 for 8 sets perform
even: 5/arm Kb Push Press
odd: :20 side plank/side
B. Every :90 for 3 sets perform 8-12 H.R. Pushups

Metcon: 12:00 Amrap
6 Ring Rows or Pullups
6 Kb Push Press/Arm
12 Goblet Squat

Strength:
A. Every :90 for 8 sets perform 1-3 Split Jerk
B. Every :90 for 3 sets perform 8 Push Press

Metcon: 12:00 Amrap
6 Pullups or 5 Jumping Pullups
6 Kb Push Press/Arm 8-12/12-16kg
6/side Single Arm Gobet Squat- same kb, switch to 14 goblet squats if unable

Strength:
A. Every :90 for 8

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Workouts for the Week of Oct.31st

Written by Saskpro Crossfit on October 31, 2016

Health
Fitness
Competition

Monday
Strength:
A. Kb Deadlift 20-15-10-20-15-10. Rest 2:00 b/w sets. Go heavy!

Metcon: 18:00 Emom
1: 6 Kb Push Press/Arm
2: 20 Russian Kb Swings 12-20kg
3: :45 Du’s
4: Rest

Strength:
A. Deadlift (not touch n go). 10-8-6-2-2 + max reps used for first set of 10. Rest roughly 2:00 b/w sets.

Metcon: 18:00 Emom
1: 10 Sh to Oh 45/75#
2: 20 Russian Kb Swings 20/24kg
3: :45 Du’s Practice
4: Rest

Strength:
A. Deadlift (not touch n go). 8-6-4-2-2-2 + 1 set of max reps touch n go @ weight used for 8.

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