Workouts for the Week of Apr.24th

Written by Saskpro Crossfit on April 23, 2017

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

Strength:
A1. Half-Kneeling Single Arm Db/ Kb Press 3 sets of 12-15 reps (3111) /arm. Rest :60 before a2.
A2. Pendlay Row 3 sets of 12-15 reps (3111). Rest :60 before a1.

Metcon: 5 Rounds (work equal to rest)
175m Row
9 Dbl Kb Push Press
7 Box/Plate Jumps
9 Ab-mat Situps or 5 Strict Hanging Leg Raises
Rest (equal to work)

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

Strength:
A1. Half-Kneeling Single Arm Kb/Db Press 3 sets of 9-12 reps (3211) / arm . Rest :60 before a2.
A2. Pendlay Row 3 sets of 9-12 reps. (3111). Rest :60 before a1.

Metcon: 5 Rounds (Work equal to Rest)
200/225m Row
9 Push Press 65-75/95-105
7 Box Jumps 20 inch
5 T2b or K2e
Rest (Equal to Work)

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

Strength:
A1. Half-Kneeling Single Arm Kb/Db Press 3 sets of 8-10 reps (3211)/ Arm. Rest :60 before a2.
A2. Pendlay Row 3 sets of 8-10 reps (3111). Rest :60 before a1.

Metcon: 5 Rounds (Work equal to Rest)
250m Row
9 Push Press 95/135
7 Box Jumps 20/24 inch
5 T2b OR Big Cats: 3 Bar Mu
Rest (Equal to Work)

Tuesday
Warmup: 5:00 General Aerobic
Mobility: Kb Ankle Dorsiflexion

Strength:
A. Goblet Squat @ 3211 tempo.
Warmup, then perform 3-4 sets of 12-15 reps.

Metcon: 5:00 On/ 3:00 off x 3
16 Wallballs M-10’, W-9’
8 Ring Rows
16 Russian Kb Swings 12-20kg
8 H.R. Pushups

Cooldown: 3 sets of:
10 Supermans
10 Strict Hanging Leg Raises

Warmup: 5:00 General Aerobic
Mobility: Kb Ankle Dorsiflexion

Strength:
A. Back Squat @ 3211 tempo.
Warmup, then perform 3-4 sets of 9-12 reps.

Metcon: 5:00on/3:00 off x 3
20 Wallballs M-10’, W-9’
10 Pullups
15 Russian Kb Swings 20/24kg
5 Hspu or 10 H.r. Pushups

Cooldown: 3 sets of:
10 Supermans or GHD Hip Ext.
10 Strict Hanging Leg Raises or Strict T2b

Warmup: 5:00 General Aerobic
Mobility: Kb Ankle Dorsiflexion

Strength:
A. Back Squat @ 3211 tempo.
Warmup, then perform 3-4 sets of 8-10 reps.

Metcon: 5:00on/3:00 off x 3
24 Wallballs Rx’d
12 Pullups
16 Russian Kb Swings 24/32kg 8 Hspu

Cooldown: 3 sets of:
10 Ghd Hip Ext.
10 Strict T2b

Wednesday
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- 2-3 Wall Walks or :45 Plank to Pushup Pressouts
4- :30/side Suitcase Carry 12-20kg
5- :45 Slasher to Halos RPE 7

Metcon: 18:00 Amrap
10 Burpees
10 Kb Deadlift 16kg+
100m Jog
10 Goblet Squat- moderate
100m Jog
5 Kb Push Press/Arm-moderate

Warmup: 5:00 General Aerobic
Mobility: Coaches Choice

Strength: 20:00 Emom
1- Turkish Getup (1/arm) RPE 7
2- :30 Amrap Negative Pullups/Strict Pullups
3- 2-4 Wall Walks
4- :30/Side Suitcase Carry 20/24kg
5- :45 Slasher to Halos RPE 7

Metcon: 18:00 Amrap
20 Burpees
10 Deadlift @ 65/95#
100m Jog
10 Overhead Squat- same bar
100m Jog
10 Sh to Oh- same bar

Warmup: 5:00 General Aerobic
Mobility: Coaches Choice

Strength: 20:00 Emom
1- Turkish Getup (1/arm) RPE 7
2- :30 Amrap Strict Pullups
3- 3-5 Wall Walks
4- :30/side Suitcase Carry 24/32kg
5- :45 Slasher to Halo RPE 7

Metcon: 18:00 Amrap
20 Burpees
10 Deadlift @ 95/135
100m Jog
10 Overhead Squat- same bar
100m Jog
10 Sh to Oh- same bar

Thursday
Warmup: 5:00 General Aerobic
Mobility: Front Rack

Strength: Every 2:00 for 16:00
Even: 6 Medball Cleans
Odd: 12 Russian Kb Swings -mod/heavy

Metcon: 3 Rounds for Time
15 Medball Slams
10 Burpees
12 Dbl Db Push Press
8 Ring Rows

Cooldown: 1000m Row- easy pace
Warmup: 5:00 General Aerobic
Mobility: Front Rack

Strength: Every 2:00 for 16:00
2 (Hang Power Clean + Front Squat)

Metcon: 3 Rounds For Time
15 Hang Power Clean
12 Burpees Over Bar
15 Sh to Oh
12 Pullups or Ring Rows
M: 95-115# F: 65-85#

Cooldown: 1000m Row- easy pace
Warmup: 5:00 General Aerobic
Mobility: Front Rack

Strength: Every 2:00 for 16:00
Power Clean + Below Knee Hang Power Clean + Hang Power Clean + Front Squat w/ Pause in hole.

Metcon: 3 Rounds for Time
15 Hang Power Clean
15 Burpee Over Bar
15 Sh to Oh
15 Pullups
M: 135# F: 95#

Cooldown: 1000m Row – easy pace

Friday
Warmup: 5:00 General Dynamic
Mobility:Single Leg Toe Touches- 3 sets of 8/leg Single Leg Dbl Kb Dl- 2 sets of 6/leg
Strength:
A1. DBL Kb Romanian Deadlift 3 sets of 12-15 reps @ 3111 tempo. Rest 1:00 before a2.
A2. 40m Single Arm Oh Kb/Db Carry/Arm. Rest 1:00 before a1.

Metcon: 3:00on/3:00 off x 3
200m Row
10 Du’s or 20 Singles
8 H.r. Pushups
Max Russian Kb Swing til finish 12-20kg

Warmup: 5:00 General Dynamic Mobility:
Single Leg Toe Touches- 3 sets of 8/leg Single Leg Dbl Kb Dl- 2 sets of 6/leg

Strength:
A1. Romanian Deadlift 3 sets of 9-12 reps @ 3111 tempo. Rest 1:00 before a2.
A2. 40m Single Arm Oh Kb/Db Carry/Arm. Rest 1:00 before a1.

Metcon: 3:00on/3:00 off x 3
250/300m Row
20 Du’s or 30 Singles
10 H.R. Pushups or 5 Hspu
Max Am. Kb Swings 16-20/20-24kg til finish.

Warmup: 5:00 General Dynamic
Mobility:Single Leg Toe Touches- 3 sets of 8/leg Single Leg Dbl Kb Dl- 2 sets of 6/leg

Strength:
A1. Romanian Deadlift 3 sets of 8-10 reps @ 3111 tempo. Rest 1:00 before a2.
A2. 40m Single Arm Oh Kb/Db Carry/Arm. Rest 1:00 before a1.

Metcon: 3:00on/3:00 off x 3
300m Row
20 Du’s
10 Hspu
Max Am. Kb Swings 20-24/24-32 kg til finish.

Saturday
Team Wod:
Warmup: Coaches Choice
Mobility: Coaches Choice
Metcon: 3 Rounds (Teams of 3) (3 runs each) *Switches based on Jog
*Try to partner with people using the same weights
*Score is total rounds of Section 2/3
Partner 1: 200m Jog
Partner 2: Amrap DT
Partner 3: Amrap of: 10 Pullups, 10 Box Jumps, 10 Hspu/H.R. Pushups
DT- 12 Deadlift, 9 Hang Power Clean, 6 Sh to Oh M-95-135#, W- 65-95#
Scaled Dt- 12 Kb Deadlift, 9 Kb Sdhp, 6 Russian Kb Swings