Written by Saskpro Crossfit on June 18, 2018
Monday June 18, 2018
Title: Monday
Status: pending
Warmup: 3:00 General Dynamic Movement
+
3 Rounds of…
20m Hautie Bear Crawl
10 Banded Dislocates
10 Bent Over Fly
5 Scap Pullups
A) Strength:
Health:
A1- Seated Single Arm Db/Kb Press 3 sets of 8 reps/arm @ 3111 tempo.
A2- Bent Over Db/Kb Row 3 sets of 10 reps/arm @ 3111 tempo
A3- Db Bench Press 3 sets of 10 reps @ 3111 tempo.
A4- Hammer Curl 3 sets of 10 reps @ 3111 tempo
*Rest :30-1:00 b/w movements and 2:00 b/w rounds
Fitness:
A1- Strict Press 3 sets
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Written by Saskpro Crossfit on June 11, 2018
Monday June 11, 2018
Title: Monday
Status: pending
Warmup: Warmup-3:00 General Movement
Specific Movement Prep 2- 3 Rounds….
8-10 Ring Rows
8-10 Pushups
8-10 Bent Over Empty Barbell Rows
8-10 Empty Barbell Press
A) Strength:
Health:
A1- Perform 4 sets of 8-10 Ring Rows
A2- Perform 4 sets of 8-10 Hand Release Pushups. Ok to drop to knees, or do negative on toes and come up on knees.
Fitness:
A1- Perform 4 sets of 4-6 Strict Pronated Pullups or Banded Pullups
A2- Perform 4 sets of 4-6 Strict Hspu or 3 Hspu Negatives. OR 2
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Written by Saskpro Crossfit on June 4, 2018
Monday June 4, 2018
Title: Bi-week Monday
Status: pending
Warmup: 3:00 General Movement
+
3 Rounds
10 Steps/Leg Monster Walk
5/side Cooks Glutes
10 Glute Bridges
5 Goblet Squat @ 3311 tempo
A) Strength:
Health:
A1- Perform 4 sets of 6 reps of Sumo Goblet Squat @ 3111 tempo. Rest 1:00 before a2
A2- Perform 4 sets of 10 steps/leg Monster Walk. Rest 1-2:00 before a1.
Fitness:
A- Build to a 5 rep max Back Squat
Advanced:
A- Build to a 3 rep max Backsquat
B) Metcon- Funky Fran: 20-16-12 For Time
Health:
Alternating Kb Thrusters 8/12kg
Ring Rows
Fitness:
Alternating Kb Thrusters
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Written by Saskpro Crossfit on May 27, 2018
Monday May 28, 2018
Title: Monday
Status: pending
Warmup: Warmup- 5:00 General Dynamic
Specific Movement Prep 2-3 Round of…
Empty Barbell: 3 Hang Power Snatch + 3 Snatch Balance + 3 Overhead Squat
Non-barbell: 5/side SIngle Arm Kb Swings + 10 Air Squat + 3 Broad Jumps
A) Strength:
Health:
A- 4 sets of 3 Db Hang Snatch/Arm. Rest as needed
B- 4 sets of 15 Russian Kb Swings @ moderate to heavy weight (rest 2:00 b/w sets)
Fitness:
A- 9:00 to build to a heavy double touch n go Hang Power
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Written by Saskpro Crossfit on May 22, 2018
Tuesday May 22, 2018
Title: Tuesday
Status: pending
Warmup: Warmup-5:00 General Dynamic (Coaches Choice)
Specific Movement Prep: 2-3 Rounds of…..
8 Kb Romanian Deadlift
4/side Bird-Dogs
10 steps/side Monster Walk
10 Glute Bridge
A) Strength::
Beginner:
A1. Dumbbell Romanian Deadlift 4 sets of 10 reps @ 3111 tempo. Rest :90 before a2.
A2. 3 sets of Dbl Kb Rack Lunge 10 steps/leg Rest :90+ before a1.
Intermediate:
A1. Romanian Deadlift 4 sets of 8 reps @ 3111 tempo. Rest up to 2:00 b/w sets
A2. Barbell on Back Walking Lunge 4 sets of 8 reps/leg.
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Written by Saskpro Crossfit on May 13, 2018
Monday May 14, 2018
Title: Monday
Status: pending
Warmup: Warmup-5:00 General Dynamic (Coaches Choice)
Specific Movement Prep: 2-3 Rounds of…..
5/side Bird-Dogs
5/side Box Hip Opening Drill
5 Goblet Squats @ 4411 tempo
10 Glute Bridges
A) Strength::
Beginner:
A1. Dumbbell Romanian Deadlift 4 sets of 10 reps @ 3111 tempo. Rest :90 before a2.
A2. Walking Lunge holding db’s or kb’s 4 sets of 8/leg. Rest :90+ before a1.
Intermediate:
A1. Romanian Deadlift 4 sets of 8-10 reps @ 3111 tempo. Rest :90 before a2.
A2. Front Rack Walking Lunge 4 sets of 8-10
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Written by Saskpro Crossfit on May 8, 2018
Monday May 7, 2018
Title: Monday
Status: pending
Warmup: Warmup- 5:00 General Dynamic (Coaches Choice)
Specific Movement Prep: 2-3 Rounds of…..
10 Plank to Pushup Pressouts
5 Scap Pullups
8 Pushups
8 Ring Rows
A) Strength: Health:
A1. Seated Double Arm Db Press 4 sets 8-10 reps/arm @ 3111 tempo. Rest :90 before a2.
A2. Dbl Kb Row 4 sets of 8-10 reps @ 3111 tempo. Rest :90-2:00 before a1.
Fitness:
A1. Strict Press 4 sets 8-10 reps @ 3111 tempo. Rest :90 before a2.
A2. Supinated Barbell Row 4 sets of 8-10 reps
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Written by Saskpro Crossfit on April 30, 2018
Monday April 30, 2018
Title: Monday
Status: pending
Warmup: Warmup-5:00 General Dynamic (Coaches Choice)
Specific Movement Prep: 2-3 Rounds of…..
10 Supermans
5/side Backwards Stepping Lunge (Hold kb in Goblet pos. or bodyweight)
10 Double Kettlebell Romanian Deadlift
10 Perfect and Slow Airsquats
A) Strength::
Health:
A1. Kb Romanian Deadlift 4 sets of 10-12 reps @ 3111 tempo. Rest :90 before a2.
A2. Goblet Hold Backwards Stepping Lunge 4 sets of 10/leg. Rest :90+ before a1.
Fitness:
A1. Romanian Deadlift 4 sets of 10-12 reps @ 3111 tempo. Rest :90 before a2.
A2. Barbell on
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Written by Saskpro Crossfit on April 23, 2018
Myles
Monday April 23, 2018
Title: Monday
Status: pending
Warmup: Warmup- 5:00 General Dynamic (Coaches Choice)
Specific Movement Prep: 2-3 Rounds of…..
8 Ring Rows
4 Scap Pullups or 8 Trap 3 Raise
6 Single Arm Db Press/side
1 Wall-Walks
A) Strength:
Beginner:
A1. Seated Single Arm Kb Press 4 sets 10-12 reps/arm @ 3111 tempo. Rest :90 before a2.
A2. Dbl Kb Row 4 sets of 8-10 reps @ 3111 tempo. Rest :90-2:00 before a1.
Intermediate:
A1. Strict Press 4 sets 10-12 reps @ 3111 tempo. Rest :90 before a2.
A2. Pendlay Row 4 sets
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Written by Saskpro Crossfit on April 16, 2018
Monday April 16, 2018
Title: Monday
Status: pending
Warmup: Warmup-5:00 General Dynamic (Coaches Choice)
Specific Movement Prep: 2-3 Rounds of…..
10 Good Mornings (dowel or empty bar)
5/side Backwards Stepping Lunges Holding Kb
3/side Zercher Hamstring Stretch
:20/side Iso-metric Lunge Hold
A) Strength:: Beginner:
A1. Kb Romanian Deadlift 3 sets of 12-15 reps @ 3111 tempo. Rest :90 before a2.
A2. Goblet Hold Backwards Stepping Lunge 3 sets of 12/leg. Rest :90+ before a1.
Intermediate:
A1. Romanian Deadlift 3 sets of 12-15 reps @ 3111 tempo. Rest :90 before a2.
A2. Barbell on Back
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