Workouts for the Week of Apr.23rd

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 of 10-12 reps @ 3111 tempo. Rest :90-2:00 before a1.

Advanced:
A1. Strict Press 4 sets 8-10 reps @ 3111 tempo. Rest :90 before a2.
A2. Pendlay Row 4 sets of 8-10 reps @ 3111 tempo. Rest :90-2:00 before a1.

*4 Working sets
**Should be able to increase a bit of weight from last week.

B) Metcon- 16:00 Amrap- Performed @ 80% output :
Beginner:
500m Row
15 Medball Slams
12 H.R. Pushups
10 Ring Rows

Intermediate:
600m Row
15 Hspu or 15 Push Press @ 25-30/40-45kg
10 Pullups or 15 Ring Rows
5 Ring Dips or 10 H.R. Pushups

Advanced:
700m Row
20 Hspu
15 Pullups
10 Ring Dips
*Can stagger starts accomodate rowers, but there may be some overlap here as this is a muscle-fatigue’er.
**Try to stay away from the muscle-fatigue wall. Small sets, chip away.

Cooldown: Cooldown:
5/side T-Spine Twists
5/side T-Spine Windmill

—–

Tuesday April 24, 2018
Title: Tuesday
Status: pending

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

Specific Movement Prep: 2-3 Rounds of…..
10 Supermans
5-10 steps/leg Walking Lunge
10 Kb Romanian Deadlift
1:00 Squat Test

A) Strength::
Beginner:
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.

Intermediate:
A1. Romanian Deadlift 4 sets of 10-12 reps @ 3111 tempo. Rest :90 before a2.
A2. Barbell on Back Backwards Stepping Lunge 4 sets of 8-10 reps/leg. Rest :90+ before a1.

Advanced:
A1. Romanian Deadlift 4 sets of 8-10 reps @ 3111 tempo. Rest :90 before a2.
A2. Front Rack Walking Lunge 4 sets of 8 reps/leg. Rest :90+ before a1.

B) Metcon- 4:00on/2:00 off x 3 (Performed @ 85-90% output :
Beginner:
20 Wallballs M/W-9′
10 Ab-mat sITUPS
30 Du’s or 50 Singles
+ Max Farmer Carry til finish (heavy)

Intermediate:
30 Wallballs M-10′, W-9′
15 Ab-mat Situps
45 Du’s or 80 Singles
+ Max Farmer Carry til finish @ 20/24kg (Can go heavier here if appropriate)

Advanced:
30 Wallballs Rx’d
15 T2b
45 Du’s
+ Max Farmer Carry til finish @ 24/32kg

Cooldown: Hurdle Stretch 2 x 1:15/side

—–

Wednesday April 25, 2018
Title: Wednesday
Status: pending

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

Specific Movement Prep: 3 Rounds of..
10 Dislocates with Band or Dowel
5 H.R. Pushups
10 Bent Over Kb Row
7 Cuban Press (nothing over 2.5kg)

A) Strength::
Beginner:
A1. Db Bench Press 4 sets of 10-12 reps @ 3111 tempo. Rest :90 before a2.
A2. Bent Over Kb/Db Row 4 sets of 10-12/arm @ 3111 tempo. Rest as needed between arms and :90 before a1.

Intermediate:
A1. Close Grip Bench Press 4 sets of 10-12 reps @ 3111 tempo. Rest :90 before a2.
A2. Bent Over Kb/Db Row 4 sets of 10-12/arm @ 3111 tempo. Rest as needed between arms and :90 before a1.

Advanced:
A1. Close Grip Bench Press 4 sets of 8-10 reps @ 3111 tempo. Rest :90 before a2.
A2. Bent Over Kb/Db Row 4 sets of 8-10/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- 14:00 Amrap (Performed @ 80% output):
Beginner:
160m Shuttle Run
12 Ring Rows
10 No Pushup Burpee Box Step-Up (5/leg, switch feet off box)
:20 Front Plank

Intermediate:
200m Shuttle Run
12 Pullups or Jumping C2b Pullups
10 Burpee Box Jump w/ step-down 20 inch (m/f)
:30 Pushup Position Front Plank

Advanced:
200m Shuttle Run
12 C2b Pullups (Big Cats: 5 Ring Mu)
10 Burpee Box Jumps 20/24inch
:30 Front Plank

C) Core: 3 Rounds of…: :30 Side Plank/Side
10 Scaled T2b (lower back must stay down)
rest as needed

Cooldown: Cobra Stretch 1-2:00

—–

Thursday April 26, 2018
Title: Thursday
Status: pending

Warmup: Warmup-5:00 General Dynamic

Specific Movement Prep: 2-3 Rounds of…
10 Glute Bridges
5/side Alternating Kb Thruster
5/side Side Plank Rotations

A) Strength:
Beginner:
A1. Goblet Squat 4 sets of 10-12 reps @ 3111 tempo. Rest :30 before a2.
A2. Farmer Carry 4 sets of 60m. Rest 2:00 before a2.

Intermediate:
A1. Back Squat 4 sets of 10-12 reps @ 3111 tempo. Rest :30 before a2.
A2. Farmer Carry 4 sets of 60m Unbroken. Rest 2-3:00 before a1.

Advanced:
A1. Back Squat 4 sets of 8-10 reps @ 3111 tempo. Rest :30 before A2
A2. Farmer Carry 4 sets of 60m Unbroken. Rest 2-3:00 before a1.

*Important that it is 4 working sets. The last 2-3 reps should be difficult in each set.

B) Metcon-For Time (Performed @ 85-90% output): *All Levels:
You Either have a Buy In OR Buy Out of 500m Row. Athletes or Coach can chose who finishes with a row and who starts with a row, or just split class in half.

Beginner: After/Before Row Complete 3 Rounds of…
12 Goblet Squat @ 12-16kg
12 Kb Sdhp @ same Kb

Intermediate: After/Before Row Complete 3 Rounds of…
12 Thrusters @ 55-65/85-95# (Can go lighter, but this should be heavier than Fran weight)
12 Deadlift-same bar

Advanced: After/Before Row Complete 3 Rounds of…
12 Thrusters @ 75/105#
12 Deadlift- same bar

*This is short, so you Can go hard here, but that does not necessarily mean try to go unbroken.

Cooldown: Cooldown:
Banded Hip Distaction 2:30/side

—–

Friday April 27, 2018
Title: Friday
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: 3 Db Hang Snatch/Arm
6-10: 6 Medball Cleans :)

Intermediate:
1-5: 2 Power Snatch + 3 Hang Power Snatch
6-10: 2 Powr Clean + 3 Hang Power Clean
*If someone cannot go off the ground due to mobility, have 5 hang snatch/clean instead.

Advanced:
1-5: Power Snatch + 2 Hang Power Snatch
6-10: Power Clean + 2 Hang Power Clean

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

B) Metcon- 12:00 Amrap (Performed @ 80%):
Beginner:
18 Russian Kb swings @ moderate weight
6 Burpees
18 Du’s or 36 SIngles

Intermediate:
6 Hang Power Clean to Oh @ 45-65/75-95#
8 Burpee Over Bar
24 Du’s or 48 singles

Advanced:
6 Hang Power Clean to Oh @ 95/135#
8 Burpee Over Bar
24 Du’s

Cooldown: Cooldown: 2-3 Rounds of…
2:00/side Lax Ball Smash Traps/Scaps/Lats
1:00/side Banded Lunge Lat Stretch or Banded Tri/Lat Stretch

—–

Saturday April 28, 2018
Title: Saturday- Team Wod
Status: pending

Warmup: Warmup- Coaches Choice

Mobility- Coaches Choice

A) Partner Workout: 5:00 Amrap of…
No Pushup Burpee Box Jump Over 20 inch Scaled (m&f)/ 24 inch Rx’d (m&f)
*Athlete 1 must be in Dead Hang before Athlete 2 can start counting reps for NPUBBJO’s and vice versa

Rest 3:00

5:00 Amrap of…
Walking Lunge w/ Medball Oh Rx’d @ 20# (m/f), Scaled @ 14# (m/f)
*10m= 10 reps (no partials here, only count completed increments of 10)
**Athlete 1 must be in Front Plank before Athlete 2 can start counting lunge reps/vice versa

Rest 3:00

5:00 Amrap of….
Row for Cals- Switch whenever
*Athlete 1 must be in parallel Wall-Sit before Athlete 2 can start counting Cals/Vice Versa

Rest 3:00

5:00 Amrap of…
Du’s (Switch whenever)
*Athlete 1 must be in a side-plank (either side) before Athlete 2 can starting counting du’s.

Rest 3:00

5:00 Amrap of…
Wallballs Rx’d or Scaled (Switch whenever)
*Athlete 1 must be in Table-top/Crab position before Athlete 2 can start counting Wb’s/vice versa
*Play Rock Paper Scissors to decide who gets to chose their starting positiong. However, no matter where people start, they must follow this order of amraps. Try to have people share equipment so there isn’t a mad dash to set up equipment during the 3:00 rest periods. Score = Total Reps

Cooldown: Coaches Choice