Workouts for the Week of Apr.30th

Written by Saskpro Crossfit on April 30, 2018

Monday April 30, 2018
Title: Monday
Status: pending

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

Specific Movement Prep: 2-3 Rounds of…..
10 Supermans
5/side Backwards Stepping Lunge (Hold kb in Goblet pos. or bodyweight)
10 Double Kettlebell Romanian Deadlift
10 Perfect and Slow Airsquats

A) Strength::
Health:
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.

Fitness:
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- 16:00 Amrap performed @ 80% output:
Health:
15 Russian Kb Swings @ moderate weight
100m Shuttle Run or 100m Jog outside
15 du’s or 30 Singles

Fitness:
5 Hang Power Snatch @ 45-65/75-95#
100m Shuttle Run or 200m Jog outside
5 Burpee Box Jumps 20 inch
20 Du’s or 50 SIngles

Advanced:
5 Hang Squat Snatch @ 65/95#
100m Shuttle Run or 200m Jog (outside)
5 Burpee Box Jumps 20/24inch
20 Du’s

Cooldown: Hurdle Stretch 2 x 1:15/side
OR/+
DDD 3 x 5/position with :05 hold at each position

—–

Tuesday May 1, 2018
Title: Tuesday
Status: pending

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

Specific Movement Prep: 3 Rounds of..
10 Plank to Pushup Pressouts
10 Ring Rows
10 Perfect Strict Press w/ Dowel @ 51×1 tempo
10 Bent Over Flys

A) Strength::
Health
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.

Fitness
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- 7:00on/3:00 off x 2 performed @ 80-85% output:
Health:
15 Wallballs M/W-9′
5 H.R. Pushups
15 Russian Kb Swings @ moderate
:20 Pushup Plank

Fitness:
15 Wallballs M-10′, W-9′
10 H.R. Pusups
15 Russian Kb Swings @ W-20kg, M-24kg
10 Push Press @ 55/85#

Advanced:
15 Wallballs Rx’d
10 Push Press @ 6595#
15 Russian Kb Swings W @ 24kg, M @ 32kg
10 H.R Pushups

Goal is to complete the same amount of work each round.

Cooldown: Cobra Stretch 1-2:00
Or/+
Floor Pec Drill 2:00/side

—–

Wednesday May 2, 2018
Title: Wednesday
Status: pending

Warmup: Warmup-5:00 General Dynamic

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

A) Strength:
Health:
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.

Fitness:
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- 12:00 Amrap of….Perform @ 85-90%:
Health:
5/side Hang Db Snatch @ light to moderate
10 Dus or 20 Singles
5 H.R. Pushups
10 Steps/leg Walking Lunge (bodyweight)

Fitness:
10 Hang Power Clean @ 65/95#
20 Du’s or 40 Singles
5 Steps/Leg Front Rack Barbell Lunge- same bar
10 H.r Pushups OR 5 Hspu

Advanced:
10 Hang Power Clean @ 95/135#
20 Du’s
5 steps/leg Front Rack Barbell Lunge- same bar
10 Hspu

C) Core:: Tabata Abs:
-Nemesis Crunch
-Hollow Rock or Kipper to Leg Lower

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

—–

Thursday May 3, 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…:
Health:
1-5: 3 Db Hang Snatch/Arm
6-10: 6 Medball Cleans :)

Fitness:
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.
This is the same as last week, so work on improving technique or adding a bit of weight.

B} Metcon-6 Rounds For Time @ Desired output:
Health:
8 Box Step-Up (4/leg) mid-shin height or 20 inch
6 Ring Rows
4 No Pushup Burpees
2 Burpees

Fitness:
6 Jumping Pullups (Higher Pulse) or Ring Rows (Build Strength)
8 Box Jump w/ step-down 20 inch
6 Burpees

Advanced:
8 Burpees
6 Pullups
8 Box Jump Overs 20/24

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

—–

Friday May 4, 2018
Title: Friday
Status: pending

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

Specific Movement Prep: 2 Rounds of…..
20m Bear Crawl
10 Kb Curl & Press
3-5 Scap Pullups

A) Strength:
Health:
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.

Fitness:
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- 14:00 Amrap of…@ 80% output:
Health:
5/side Alternating Kb Thruster @ moderate weight
10 Kb Sdhp
5 Burpees
150m Row

Fitness:
240m Row
6 Thrusters @ 55/85#
6 Sdhp @ same bar
6 Burpees

Advanced:
6 Thrusters @ 65/95#
6 Sdhp @ same bar
6 Burpee Over Bar
240m Row

*Will have to stagger starts to accomodate rowers.

Cooldown: Cooldown:

3-4x :30/side Bretzel

—–

Saturday May 5, 2018
Title: Team Wod!!!
Status: pending

Warmup: Warmup- Coaches Choice
Mobility- Coaches Choice
A) Teams of 3: 5:00on/ 3:00 off x 5 @ 75-80% output
-Each team has 1 athlete start on each of “The Girls”. They have 5:00 to work on each of the girls before a rest/switch. The next partner will pick up where the preceding athlete left off. So someone might be starting at rep 18 of the 21’s of the thrusters for Fran.
-Do Not! try to PR your times on these or you will be toast for the remainder of the workout today.
-Scoring= Completions of each wod. Ex: Team 1 completed Fran 1 time + “x” reps.
-5 rounds so each athlete will hit two of the workouts twice, and one of the workouts 1 time.

Helen: 3 Rounds For Time of…..
Run 400m
21 Kettle Bell Swings 16/24kg (Rx’d), Scaled (can chose kb’s)
12 Pull Ups (Rx’d)/ 12 Ring Rows (Scaled)

Fran: 21-15-9
Thrusters @ 65/95# (Rx’d)/ 45-55/76-85# (Scaled)
Pullups (Rx’d)/ Jumping Pullups (Scaled)

Diane: 21-15-9
Deadlifts @ 185/225 (Rx’d)/ 95/135 (Scaled)
Hspu (Rx’d)/ Pushups (Scaled)

Cooldown: :40on/:20 off x 6
Russian Twists
Supermans
Mountain Climbers
Flutter Kicks
Pushup Plank or FLR on Ground
Ab-mat Situps
+
2:15/leg (PNF) Hamstring

—–

Sunday May 6, 2018
REST DAY