Test Week-Apr.10th

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 Hang Clusters @ 65/95#
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 1 rep max.

Test: 8-9-10 (Rx’d)- 2:00on/2:00 off x 4
8 C2b Pullups
9 Hspu
10 Clusters @ 95/135#
Max Shuttle Run til finish

Tuesday
Warmup: 5:00 General
Mobility: Coaches Choice- Full Body

Test Scaled: 4 Rounds for Time- consistent efforts
A-20 Air Squats
B-15 Russian KB swing 16/20kg
C-5 Box Step-ups/Leg 20 inch
D-30 Du’s or 50 Singles
E-10 Burpee
F- 10 Medball Cleans
Rest exactly 5:00
FEDCBA
Rest exactly 5:00
EADFBC
Rest exactly 5:00
DCFEAB

Warmup: 5:00 General
Mobility: Coaches Choice- Full Body

Test Scaled: 4 Rounds for Time- consistent efforts
A-15 wall ball M-10’, W-9’
B-15 American KB swing 16/20kg
C-10 box jump step down 20 inch
D-30 Du’s or 50 Singles
E-10 burpee
F- 15 hang power snatch 45/65#
Rest exactly 5:00
FEDCBA
Rest exactly 5:00
EADFBC
Rest exactly 5:00
DCFEAB

Warmup: 5:00 General
Mobility: Coaches Choice- Full Body

Test Rx’d: 4 Rounds for Time- consistent efforts
A-15 wall ball Rx’d
B-15 American KB swing 20/24kg
C-15 box jump step down 24″/20″
D-60 double under
E-15 burpee
F- 15 hang power snatch 55/75#
Rest exactly 5:00
FEDCBA
Rest exactly 5:00
EADFBC
Rest exactly 5:00
DCFEAB

Wednesday
Warmup: 5:00 General
Mobility: 10:00 Clean and Jerk Focus

Strength:
A. Take 10:00 and build to a heavy triple Hang Power Dumbbell Snatch.
B. 10:00 Emom
1 Tgu/Arm each minute.

Test: 18:00 Amrap of:
12 Box Jump w/ Step-down 20 inch
10 Dbl Kb/Db Push Press 8-12kg/hand
8 Ab-mat Situps

Warmup: 5:00 General
Mobility: 10:00 Clean and Jerk Focus

Strength:
A. Take 20:00 and build up to a 1 rep max Clean and Jerk.

Test: 18:00 Amrap of:
15 Box Jump w/ stepdown 20 inch (m/f)
12 Sh to Oh 65/95
9 T2b or Ab-mat Situps

Warmup: 5:00 General
Mobility: 10:00 Clean and Jerk Focus

Strength:
A. Take 20:00 and build up to a 1 rep max Clean and Jerk

Test: 18:00 Amrap
15 box jump w/ step down 24″/20″
12 Shoulder to Overhead 75#/115#
9 T2b

Thursday
Warmup: 5:00 General Aerobic
Mobility: Coaches Choice- General Opex Lactic

Test: 3 Rft AFAP
250m Row
15 American Kb Swings 12/16kg
25 No Pushup Burpees
15 American Kb Swings- same weight
250m Row
Rest exactly 12:00

Warmup: 5:00 General Aerobic
Mobility: Coaches Choice- General Opex Lactic

Test: 3 Rft AFAP
250m Row
15 American Kb Swings 16/20kg
25 Burpees
15 American Kb Swings- same weight
250m Row
Rest exactly 12:00

Warmup: 5:00 General Aerobic
Mobility: Coaches Choice- General Opex Lactic

Test: 3 Rft AFAP
250m Row
15 American Kb Swings 20/24kg
25 Burpees
15 American Kb Swings- same weight
250m Row
Rest exactly 12:00

Friday
Warmup: 5:00 General Aerobic
Mobility: Hamstring/Shoulders

Strength:
A. Every :90 for 10 sets perform:
even- 10 Kb Dl
odd- 5 Single Leg Toe Touches/Leg
B. 10:00 Emom of:
even: 6-8 H.R. Pushups
odd: 5/Arm Kb Push Press

Metcon: “Fight Gone Bad”
3 Rounds of:
1-Wallballs M-10’, W-9’
2-Kb Sdhp 12-16kg
3-Box Step-up or Jump 20inch (m/f)
4-Dbl Kb Push Press 8kg/arm
5-Row For Cals (Calories)
6- 1:00 Rest

Warmup: 5:00 General Aerobic
Mobility: Hamstring/Shoulders

Strength:
A. Take 15:00 and build to a 1-3 rep max Deadlift.
B. Take 10:00 and build to a 1 rep max Strict Press

Metcon: “Fight Gone Bad”
3 Rounds of:
1-Wallballs M-10’, W-9’
2- Sumo deadlift high-pull 45/75# 3-Box Jump 20inch (m/f)
4-Push-press-same bar
5-Row For Cals (Calories)
6- 1:00 Rest

Warmup: 5:00 General Aerobic
Mobility: Hamstring/Shoulders

Strength:
A. Take 15:00 and build to a 1 rep max Deadlift.
B. Take 10:00 and build to a 1 rep max Strict Press

Metcon: “Fight Gone Bad”
3 Rounds of:
1-Wallballs Rx’d
2-Sumo deadlift high-pull 45/75#
3-Box Jump 20inch (m/f)
4-Push-press- same bar
5-Row For Cals (Calories)
6- 1:00 Rest

Saturday
Group Class
Warmup: 5-10:00 Coaches Choice
Mobility: 5-10:00 Coaches Choice
30:00 Amrap of: Teams of 3
30 Gr to Oh 95/155 (or lower) switch each rep
120 Du’s or 240 Singles
30 Burpee Over Bar (switch whenever)
60 Calorie Row (switch every 10 cals)
*1 partner must be in front plank during row

Cooldown: Tabata Abs