Workouts for the Week of Apr.2nd

Written by Saskpro Crossfit on April 1, 2018

Monday April 2, 2018
Title: Monday-Testing Day 1
Status: pending

Warmup: Snatch Prep:
1:00/leg Kb Ankle Dorsiflexion
1:00/leg Couch Stretch
1:00/arm Banded Lat Stretch

A) Strength:
Beginner:
A. 25:00 Emom
1- 8 Medball Slams
2- 12 Russian Kb Swings – moderate
3- :30-:45 Front Plank
4- :45 Du’ Practice
5- Rest

Intermediate:
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.

Advanced:
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.

B) Metcon: All Levels:
2k Row for Time

—–

Tuesday April 3, 2018
Title: Tuesday-Testing Day 2
Status: pending

Warmup: Warmup: 5:00-10:00 General Dynamic. Longer full-body warmup here will serve the athletes better with the metcon ahead.

A) Metcon: 4 Rounds- Consistent Efforts :
Beginner:
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

Intermediate:
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 45/75#
Rest exactly 5:00
FEDCBA
Rest exactly 5:00
EADFBC
Rest exactly 5:00
DCFEAB

Advanced:
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 55/85#
Rest exactly 5:00
FEDCBA
Rest exactly 5:00
EADFBC
Rest exactly 5:00
DCFEAB

—–

Wednesday April 4, 2018
Title: Wednesday- Testing Day 3
Status: pending

Warmup: 5:00 General Dynamic

Mobility:
Squat Test 1:00
Front Rack 1:00
x2-3

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

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

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

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

Intermediate:
15 Box Jump w/ stepdown 20 inch (m/f)
12 Sh to Oh 65/95#
9 T2b or Ab-mat Situps

Advanced
15 box jump w/ step down 24″/20″
12 Shoulder to Overhead 85#/115#
9 T2b

—–

Thursday April 5, 2018
Title: Thursday- Testing Day 4
Status: pending

Warmup: Warmup:
5:00 General Dynamic/Mobily
then..

2-3 Rounds of:
5 Cal Row
5 Burpees
10 Kb Swings
rest 1-2:00
increase pace each round.

A) 3 Rounds of Hell: “Shitty Shit Shit”:
Beginner:
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

Intermediate:
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

Advanced:
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

-Each round is to be performed as fast as possible, do not go slower in the first two rounds to try and get a better score later on.
-Bottom of kb must be facing up at top of swing, with ears through arms.
-Full Hip Extension on burpees with clap above or behind head.

—–

Friday April 6, 2018
Title: Friday- Testing Day 5
Status: pending

Warmup: Warmup: 5:00 General Dynamic

Mobility: 3 Rounds of:
8 Banded Good Mornings
6/leg Single Leg Toe Touches/Kb Dl

A) Strength::
Beginner:
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

Intermediate:
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

Advanced:
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

B) Metcon: Fight Gone Bad (3 Rounds of 1:00/station):
Beginner:
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

Intermediate:
3 Rounds of:
1-Wallballs M-10’, W-9’
2- Sumo deadlift high-pull 55/75#
3-Box Jump 20inch (m/f)
4-Push-press, 55/75#
5-Row For Cals (Calories)
6- 1:00 Rest

Advanced
3 Rounds of:
1-Wallballs Rx’d
2- Sumo deadlift high-pull 55/75#
3-Box Jump 20inch (m/f)
4-Push-press, 55/75#
5-Row For Cals (Calories)
6- 1:00 Rest

—–

Saturday April 7, 2018
Title: Team Wod
Status: pending

Warmup: Warmup- Coaches Choice

Mobility- Coaches Choice
A) Teams of 2 (Each :30 is a continuous amrap, total rep/station):
:30on/30 off x 12
1- Row
2- Burpee
3- Rope Climbs/ Scaled Rope Climbs
*Stagger starts to accomodate ropes
rest 5:00

:30on/:30 off x 12
1- Bear Crawl/Handstand Walk
2- Wall-Balls Rx’d or Scaled
3- Box Jumps 20/24 inch
rest 5:00

:30on/:30 off x 12
1- Du’s
2- Rx:d American Kb Swings @ 20/24kg- Scaled: Russian Kb Swings @ 16-20/20-24kg
3- Hspu or H.R Pushups

Cooldown: Coaches Choice