Workouts For the Week of Apr.16th

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 Backwards Stepping Lunge 3 sets of 10 reps/leg. Rest :90+ before a1.

Advanced:
A1. Romanian Deadlift 3 sets of 10-12 reps @ 3111 tempo. Rest :90 before a2.
A2. Barbell on Back Walking Lunge 3 sets of 10 reps/leg. Rest :90+ before a1.

B) Metcon- 7:00on/3:00 off x 2:

Beginner:
60m Shuttle Run
6 Burpees
6/side Kb Push Press

Intermediate:
80m Shuttle Run
8 Burpees
8 Sh to Oh @ 45-66/75-95#

Advanced:
100m Shuttle Run
10 Burpees
10 Sh to Oh @ 65/95#

Starting from beginning each round, try to match score each round.

Cooldown: Cooldown:
PNF Hamstring 2:15/leg

—–

Tuesday April 17, 2018
Title: Tuesday
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 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.

Advanced:
A1. Close Grip Bench Press 3 sets of 10-12 reps @ 3111 tempo. Rest :90 before a2.
A2. Bent Over Kb/Db Row 3 sets of 10-12/arm @ 3111 tempo. Rest as needed between arms and :90 before a1.

*Close Grip= This means about shoulder width apart, or clean/jerk grip.
*Hitting the assigned reps/tempo with solid technique is more important here than big weight. Last 2-3 reps of each set should be difficult.

B) Metcon- 16:00 Amrap of…:
Beginner:
20 Singles or 10 Du’s
10m Bear Crawl
10m Walking Lunge
20 Russian Kb Swings- moderate
10 No Pushup Burpees
10 Ring Rows

Intermediate:
20 Du’s or 40 Singles
20m Bearl Crawl
15 Box Jump w/ step-down 20 inch
15 Russian Kb Swings- 12-20/16-24kg
10 Burpees
10 Jumping Pullups or Ring Rows

Advanced:
20 Du’s
20m Bear Crawl
15 Box Jump w/ step-down 20/24inch
15 American Kb Swings @ 20/24kg
10 Burpees
10 Pullups

Chip away here, start at a sustainable pace.

C) Core- :40on/:20 off x 6 (time permitting):
1- Windshield Wipers (legs bent or straight)
2- Flutter Kicks
3- Front Plank

Cooldown: Cooldown: Accumulate
2:30/side Banded Lunge Lat Stretch OR 2:30/side Floor Pec Drill

—–

Wednesday April 18, 2018
Title: Wednesday
Status: pending

Warmup: Warmup-5:00 General Dynamic

Specific Movement Prep: 2-3 Rounds of…
10 Steps Monster Walk/Leg
10 Goblet Squats
5/side Side Plank w/ leg raise (scaled, leg raise not in a plank)

A) Strength:
Beginner:
A1. Goblet Squat 3 sets of 12-15 reps @ 3111 tempo. Rest :30 before a2.
A2. Farmer Carry 3 sets of 60m. Rest 2:00 before a2.

Intermediate:
A1. Back Squat 3 sets of 12-15 reps @ 3111 tempo. Rest :30 before a2.
A2. Farmer Carry 3 sets of 60m Unbroken. Rest 2-3:00 before a1.

Advanced:
A1. Back Squat 3 sets of 10-12 reps @ 3111 tempo. Rest :30 before A2
A2. Farmer Carry 3 sets of 60m Unbroken. Rest 2-3:00 before a1.

*Important that it is 3 working sets. The last 2-3 reps should be difficult in each set.

B) Metcon- 4 Rounds For Time:
Beginner:
10 Wallballs M/W-9′
8 Ab-mat Situps
6 H.R. Pushups
2 Scaled Rope Climbs
Rest 1:00

Intermediate:
8 Thrusters @ 35-55/65-85#
8 Scaled T2b
6 H.R. Pushups
2 Rope Climbs
Rest 1:00

Advanced:
8 Thrusters @ 65/95#
6 T2b
4 Ring Dips (strict, but people can kip if necessary)
2 Rope Climbs
Rest 1:00

Stagger starts here, chip away.

Cooldown:
Pigeon Pose 2:30/leg
OR
Squat Test 3:00 cumulative

—–

Thursday April 19, 2018
Title: Thursday
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- Every 2:00 for 20:00 perform…:
Beginner:
1-5: 15 Russian Kb Swings- moderate to heavy for 15
6-10: 10 Medball Slams

Intermediate:
1-5: 5 Hang Power Snatch
6-10: 5 Hang Power Clean

Advanced:
1-5: 3 Hang Power Snatch
6-10: 3 Hang Power Clean

Technique focus here. Smooth reps, no press-outs or wide feet.

B) Metcon- 3:00on/3:00 off x 3:
Beginner:
4 Box-Step-Up/Leg
4 Burpees
6 Ring Rows
6 Pushups
Max Cal Row for remainder of 3:00

Intermediate:
8 No Pushup Burpee Box Jumps 20 inch
8 Pullups or Jumping C2b Pullups or Ring Rows
4 Hspu or 8 H.R. Pushup
Max Cal Row for remainder of 3:00

Advanced:
8 No Pushup Burpee Box Jumps 20/24 inch
8 C2b Pullups
8 Hspu
Max Cal Row for remainder of 3:00

Can have two groups to accomodate rowers if necessary.

Cooldown: 2-3 Rounds of…
10 Supermans
5/side Bird-dogs

—–

Friday April 20, 2018
Title: Friday
Status: pending

Warmup: Warmup- 5:00 General Dynamic (Coaches Choice)

Specific Movement Prep: 2-3 Rounds of…..
10 Plank to Push Pressouts
8 Trap 3 Raise
10 Dislocates
8 Dbl arm Kb Press

A) Strength:
Beginner:
A1. Seated Single Arm Kb Press 3 sets 12-15 reps/arm @ 3111 tempo. Rest :90 before a2.
A2. Dbl Kb Row 10-12 reps @ 3111 tempo. Rest :90-2:00 before a1.

Intermediate:
A1. Strict Press 3 sets 12-15 reps @ 3111 tempo. Rest :90 before a2.
A2. Pendlay Row 3 sets of 12-15 reps @ 3111 tempo. Rest :90-2:00 before a1.

Advanced:
A1. Strict Press 3 sets 10-12 reps @ 3111 tempo. Rest :90 before a2.
A2. Pendlay Row 3 sets of 10-12 reps @ 3111 tempo. Rest :90-2:00 before a1.

3 Working sets- No wasted sets!

B) Metcon- 15:00 Amrap:
Beginner:
20 Single Skips or 10 Du’s
15 Air Squats
10 Box Step-up (5/side)
5 Scaled T2b (lower back stays down)

Intermediate:
20 Du’s or 40 Singles
15 Cal Row
10 Wallballs M-10′, W-9′
5 T2b or Hanging Leg Raises (Controlled negative)

Advanced:
20 Du’s
15 Cal Row
10 Wallballs Rx’d
5 T2b
Can stagger starts for rowers, but there may be some overlap. 1 burpee Box jump = 1 cal if someone has trouble waiting.

Cooldown: Cooldown:
Accumulate 2:00 T-Spine Can Opener
+
3 x 5/side T-Spine Opener

—–

Saturday April 21, 2018
Title: Saturday- Team Wod
Status: pending

Warmup: Warmup- Coaches Choice

Mobility- Coaches Choice
A) Partner Wod 20:00 Amrap (switch whenever) :
20 Wallballs Over Rig (10 each)
20 Kb Swings
20 Burpee to Plate
20 Box Jumps 20 inch
20 Partner Pushups (10 each, clap at top)

Rest 5-10:00 (as a group) before B.
B) Partner Wod 15:00 Amrap of….(switch whenever) :
15 Deadlift
15 Hang Power Clean
15 Sh to Oh
15 Gr to Oh
Rx’d: 95/135#
Scaled: 65/95#

Non-barbell: (Each exercises is 15 reps/partner, switch after 15 reps completed)
15 Russian Kb swings -moderate
15 Plank to Pushup Pressouts
15 Calorie Row
15 Du’s

Cooldown: Tabata Abs x 1-2 Rounds
1- Flutter Kicks
2- Kipper to Leg Lower
3- Nemesis Crunch L
4- Nemesis Crunch R