Written by Saskpro Crossfit on April 9, 2018
Monday April 9, 2018
Title: Monday
Status: pending
Warmup: Warmup- 5:00 General Dynamic (Coaches Choice)
Specific Movement Prep: 3 Rounds of..
5 Scap Pullups or 5 Scap Ring Rows (Scaled)
10 Bent Over Row Double Kb or Barbell
10 Pushups
:30/side Floor Pec Drill
A) Strength::
Beginner:
A1. Db Bench Press 3 sets of 12-15 reps @ 3111 tempo. Rest :90 before a2.
A2. Bent Over Kb/Db Row 3 sets of 12-15/arm @ 3111 tempo. Rest as needed between arms and :90 before a1.
Intermediate:
A1. Close Grip Bench Press 3 sets of 12-15
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Written by Saskpro Crossfit on April 1, 2018
Monday April 2, 2018
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:
Beginner:
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
Intermediate:
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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Written by Saskpro Crossfit on March 25, 2018
Monday March 26, 2018
Title: Monday
Status: pending
Warmup: Warmup 3 Rounds:
200m Row
10 Unweighted Hip Bridges
20m Walking Lunge
10 Steps/side Monster Walk
A) Strength: Beginner:
A1. Goblet Squat 4 sets of 8-10 reps @ 3111 tempo. Rest 1:00
A2. Box Step-Up 4 sets of 6 reps/leg. Can weight if able. Rest 1-2:00
Intermediate:
Back Squat 5 sets of 5 reps @ 3111 tempo. Rest 2-3:00 b/w sets.
Advanced:
Back Squat 5 sets of 3 reps @ 30×1 tempo. Rest 2-3:00 b/w sets.
B) 20:00 RTW: RTW= Amrap with no pace, about 60%
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Written by Saskpro Crossfit on March 19, 2018
Monday March 19, 2018
Title: Monday
Status: pending
Warmup: Warmup-5:00 General Dynamic
Specific Movement Prep- 3 Rounds of…
5/side Single Leg Opposite Hand to Toe Touches
10-15 Kb Swings
10 H.R. Pushups
10 Good Morning empty bar or dowel
A) Strength::
Health
A1. Perform 4 sets of 12 Kb Romanian Deadlift. Rest 1:00 before a2.
A2. Perform 4 sets of 10 Plank to Pushup Pressouts . Rest 1-2:00 before a1.
Fitness
A1. Perform 4 sets of 8 Touch n Go Deadlift. Rest 1:00 before a2.
A2. Perform 5 sets of 2 Wall-Walk or :30-:40 Front
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Written by Saskpro Crossfit on March 11, 2018
Monday March 12, 2018
Title: Monday
Status: pending
Warmup: Warmup-5:00 General Dynamic
Specific Movemnt Prep 2-3 Rounds of…
10 Bent Over Fly
5/Side Single Arm KB Push Press
10 Perfect Air Squats
A) Strength::
Health
A1. Perform 4 sets of 12 reps Dbl Kb Press (Seated if possible). Rest 1:00 before a2.
A2. Perform 4 sets of 12 reps Bent Over Kb Row/arm @ 3111 tempo. Rest 1-2:00 before a1.
Fitness
A1. Push Press Perform 4 sets of 8 reps touch n go. Rest 1:00 before a2.
A2. Bent Over Kb Row Perform 4
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Written by Saskpro Crossfit on March 5, 2018
Monday March 5, 2018
Title: Monday
Status: pending
Warmup: Warmup- Burgener Warmup x 2
Specific Movement Prep 2 Rounds of…
8 Trap-3 Raise
6 Snatch Grip Behind The Neck Press (Empty bar)
4 Box Jumps w/ step-down
A) Strength:
Health- Every :90 for 10 sets perform…
even- 15 Russian Kb Swings -moderate
odd- 10 Medball Slams
Fitness- Every :90 for 10 sets perform…
3 Hang Power Snatch
*Focus on technique here, can build in last 5 sets.
Advanced- Every :90 for 10 sets perform…
Power Snatch + Hang Power Snatch + Hang Squat Snatch
*Focus is solid
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Written by Saskpro Crossfit on February 26, 2018
Monday February 26, 2018
Title: Monday
Status: pending
Warmup: Warmup- 5:00 General Dynamic
Specific Movement Prep: 3 Rounds of..
10 Russian Kb Swings
10 Supermans
3/side Zercher Hamstring Stretch
10 Ring Rows
A) Strength:
Health:
A. Every 2:00 for 12:00 perform:
10 Kb Deadlift + 5 Pushups
Fitness
A. Every 2:00 for 12:00 perform
5 Tng Deadlift- Can build in weight, but these are intended to be fast/consistent reps. No grinding out reps.
Advanced:
A. Every 2:00 for 12:00 perform:
5 Tng Deadlift- can build in weight but speed/consistency is the focus here. There should be no grindy
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Written by Saskpro Crossfit on February 18, 2018
Monday February 19, 2018
Title: Monday
Status: pending
Warmup: Warmup-5:00 General Dynamic
3 Rounds of:
10 Dislocates
5 Snatch Balance
10 Pushup to Plank Pressouts
10 Air Squat in front of wall
A) Strength:
Health:
A1. Goblet Squat: Perform 4 sets of 10-12 reps (31×1). Rest 1:00 before a2.
A2. Hip Bridges Perform 4 sets of 10-12 reps (32111). Rest 1-2:00 before a1.
Fitness:
A. Take 5 sets to build to an 8 rep max OHS. Rest up to 4:00 b/w sets towards the end.
Advanced:
A- Take 5 sets to build to a 5 rep
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Written by Saskpro Crossfit on February 12, 2018
Monday February 12, 2018
Title: Monday
Status: pending
Warmup: Warmup- 5:00 General Dynamic (Coaches Choice)
Specific Movement Prep: 2-3 Rounds of…
10 Ring Rows
10 Plank to Pushup Pressouts
9 Russian Kb Swings
:30/side Banded Lat Stretch
A) Strength:
Health:
A. Every 2:00 for 8:00 perform…
1-2 Wall Walks or 20m Hautie Bear Crawl
B. Every 2:00 for 8:00 perform…
10 Bent Over Kb Row/Arm
Fitness:
A. Every 2:00 for 8:00 perform…
1-2 Sets of Unbroken Kipping Hspu or 2 Wall-Walks
Also, you can go for negative HSPU 2-3 reps each 2:00
B. Every 1:00 for 8:00 peform….
Perform 3-5
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Written by Saskpro Crossfit on February 5, 2018
Monday February 5, 2018
Title: Day 1
Status: pending
Warmup: Warmup: 5:00 General Dynamic
Specific Movement Prep: 2-4 Rounds of…
2 Wall-Walks
10 Goblet Squat
5 Box Jumps w/ step-down 20-30inch
5 Hang Power Snatch/Hang Power Clean/or 10 Russian Kb Swings (non-barbell folks)
A) Strength:
Health
A- Every 2:00 for 8:00 perform…
5 Dumbbell Hang Snatch/Arm
B- Every 2:00 for 8:00 perform…
10 Medball Cleans
Fitness
A- Every 2:00 for 8:00 perform…
10 Power Snatch or Hang Power Snatch- Build in weight practice cycling technique
B- Every 2:00 for 8:00 perform…
8 Hang Power Clean and Jerk- Same as
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