Workouts for the Week of Apr.17th

Written by Saskpro Crossfit on April 16, 2017

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Monday
Warmup: 5:00 General Aerobic
Mobility: Squat Test & Spiderman Stretch
Strength:
A. Goblet Squat @ 3211 tempo.
Warmup, then perform 3-4 sets of 12-15 reps.

Metcon: 15:00 Amrap @ 80% output
5/side Backwards Stepping Lunge
15 Kb Deadlift – moderate
10 H.R. Pushups
20 Singles or 10 Du’s
400m Jog

Cooldown: 3:00 Cumulative Front Plank (bodyweight)

Warmup: 5:00 General Aerobic
Mobility: Squat Test & Spiderman Stretch
Strength:
A. Back Squat @ 3211 tempo.
Warmup, then perform 3-4 sets of 9-12 reps.

Metcon: 15:00 Amrap @ 80% output
5/side Front Rack Backwards Stepping Lunge
15 Deadlift
10 Push Press
20 Du’s or 20 Singles
400m Jog
Men: 75-95# Women: 45-65#

Cooldown: 3 x 1:00 Plank (bodyweight) or 3 x : 45 Plank (Weighted)

Warmup: 5:00 General Aerobic
Mobility: Squat Test & Spiderman Stretch
Strength:
A. Back Squat @ 3211 tempo.
Warmup, then perform 3-4 sets of 8-10 reps.

Metcon: 15:00 Amrap @ 80% output
5/side Front Rack Backwards Stepping Lunge
15 Deadlift
10 Push Press
20 Du’s
400m Jog
Men: 115# Women:80#

Cooldown: 3 x 1:00 Plank (Weighted)

Tuesday
Warmup: 5:00 General Aerobic
Mobility: Coaches Choice

Strength: 20:00 Emom
1- Turkish Getup (1/arm) RPE 7
2- :30 Amrap Ring Row @ 2211 tempo
3- Seated Z-Press (6-8/arm) RPE 7
4- :45 Farmer Carry 20-24/24-32KG
5- Side Plank :25/side

Metcon: 2:00on/2:00 off x 4 @ 95% output
5 H.R. Pushups
5 Burpees
5 Ring Rows
5 Plank to Pushup Pressouts
Calorie Row til finish

Warmup: 5:00 General Aerobic
Mobility: Coaches Choice

Strength: 20:00 Emom
1- Turkish Getup (1/arm) RPE 7
2- :30 Amrap Ring Row @ 2211 tempo
3- Seated Z-Press (6-8/arm) RPE 7
4- :45 Farmer Carry 20-24/24-32KG
5- Side Plank :25/side

Metcon: 2:00on/2:00 off x 4 @ 85-90% output
7 Ring Dips
5 Burpee Over Rower
7 Pullups or Jumping Pullups
5 Hspu or 3 Hspu Negatives
Calorie Row til finish

Warmup: 5:00 General Aerobic
Mobility: Coaches Choice

Strength: 20:00 Emom
1- Turkish Getup (1/arm) RPE 7
2- 1 Arm Ring Row (6-8/arm)
3- Seated Z-Press (6-8/arm) RPE 7
4- :45 Farmer Carry 24/32kgs
5- Side Plank W/ Leg Raise :25/side

Metcon: 2:00on/2:00 off x 4 @ 85-90% output
10 Ring Dips
5 Burpee Over Rower
10 Pullups
5 Strict Hspu
Calorie Row til finish

Wednesday
Warmup: Burgener Warmup
Mobility: Overhead Mobility Stretch

Strength: Every 2:00 for 16:00
A. 4 Dumbbell Hang Power Snatch/Arm
B. 8 Medball Slams

Metcon: 11:00 Amrap of:
15 Du’s or 30 Singles
12 Box Jump or 6 Stepups/leg
9 Russian Kb Swings 12kg +
6 Ab-mat Situps

Warmup: Burgener Warmup
Mobility: Overhead Mobility Stretch

Strength: Every 2:00 for 16:00
2 (Hang Power Snatch + Overhead Squat) *Perform 1 hang power snatch + overhead squat, then repeat.

Metcon: 11:00 Amrap of:
20 Du’s or 40 Singles
15 Box Jump w/ Step-down 20 inch
10 Hang Power Snatch 45-55/75-85#
5 T2b or K2e or Hanging Leg Raises

Warmup: Burgener Warmup
Mobility: Overhead Mobility Stretch

Strength: Every 2:00 for 16:00
Snatch Balance + Below Knee Hang Power Snatch + Above Knee Hang Power Snatch + Overhead Squat

Metcon: 11:00 Amrap of:
20 Du’s
15 Box Jumps 20/24inch
10 Hang Power Snatch 65/95#
5 T2b

Thursday
Warmup: 5:00 General Dynamic
Mobility: 2 Rounds of:
10 Supermans + 1:00/leg Janu Sirasana

Strength:
A1. DBL Kb Romanian Deadlift 3 sets of 12-15 reps @ 3111 tempo. Rest 1:00 before a2.
A2. 50m Dbl Kb Front Rack Carry. Rest 1:00 before a1.

Metcon: 5 Rounds for Time
10 Kb Sdhp 8-20kg
10 Wallballs M-10’, W-9’
100m Shuttle Run

Warmup: 5:00 General Dynamic
Mobility: 2 Rounds of:
10 Supermans + 1:00/leg Janu Sirasana

Strength:
A1. Romanian Deadlift 3 sets of 9-12 reps @ 3111 tempo. Rest 1:00 before a2.
A2. 50m Dbl Kb Front Rack Carry. Rest 1:00 before a1.

Metcon: 5 Rounds for Time
10 Sdhp 45-55/75-85#
15 Wallballs M-10’, W-9’
100m Shuttle Run

Warmup: 5:00 General Dynamic
Mobility: 2 Rounds of:
10 Supermans + 1:00/leg Janu Sirasana

Strength:
A1. Romanian Deadlift 3 sets of 8-10 reps @ 3111 tempo. Rest 1:00 before a2.
A2. 50m Dbl Kb Front Rack Carry. Rest 1:00 before a1.

Metcon: 5 Rounds for Time
10 Sdhp 65/95#
15 Wallballs Rx’d
100m Shuttle Run

Friday
Warmup: 5:00 General Dynamic
Mobility: 2 sets of 1:00/side Banded Lat Stretch

Strength:
A1. Strict Dbl Kb Press 3 sets of 12-15 reps (3111). Rest :60 before a2.
A2. Bent Over Db/Kb Row 3 sets of 12-15 reps/ arm (3111). Rest :60 before a1.

Metcon: 20:00 RTW
1:00 Row
1:00 Amrap of: 5 Ring Rows + 5 H.r Pushups 1:00 Step-ups (knee at or above 90 degrees)
1:00 Cumulative Front Plank
1:00 Jog
1:00 Bear Crawl

Warmup: 5:00 General Dynamic
Mobility: 2 sets of 1:00/side Banded Lat Stretch

Strength:
A1. Strict Press 3 sets of 9-12 reps (3211). Rest : 60 before a2.
A2. Bent Over Kb/Db Row 3 sets of 9-12 reps. (3111)/arm. Rest :60 before a1.

Metcon: 20:00 RTW (70-75% output)
1:00 Row
1:00 Amrap of: 7 Ring Rows + 7 H.R. Pushups
1:00 Prisoner Step-ups (20 inch m/w)
1:00 Front Plank (Pushup Position)
1:00 Jog
1:00 Bear Crawl

Warmup: 5:00 General Dynamic
Mobility: 2 sets of 1:00/side Banded Lat Stretch

Strength:
A1. Strict Press 3 sets of 8-10 reps (3211). Rest : 60 before a2.
A2. Bent Over Kb/Db Row 3 sets of 8-10 reps 3111/arm. Rest :60 before a1.

Metcon: 20:00 RTW (70-75% output)
1:00 Row
1:00 Amrap of: 10 Ring Rows + 10 H.R. Pushups
1:00 Prisoner Step-ups 20/24 inch
1:00 Front Plank
1:00 Bear Crawl
1:00 Jog

Saturday
Team Wod
Warmup: 5:00 General Dynamic
Mobility: 5:00 Coaches Choice

Metcon: Team Wod
-Teams of 2- (switch whenever)
2 Rounds for Time
100 Du’s
20 Partner Wallball Over Rig (= 10 each)
80 Russian Kb Swings (no more than 20/24kg)
20 Partner Wallball Over Rig
60 Calorie Row
20 Partner Wallball Over Rig
40 Burpee Plate Jumps
20 Partner Wallball Over Rig
20 Partner Pushups

Cooldown: 6:00 Abs (:40on/:20 off x 6)