Workouts for the Week of Apr.9th

Written by Saskpro Crossfit on April 9, 2018

Monday April 9, 2018
Title: Monday
Status: pending

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

Specific Movement Prep: 3 Rounds of..
5 Scap Pullups or 5 Scap Ring Rows (Scaled)
10 Bent Over Row Double Kb or Barbell
10 Pushups
:30/side Floor Pec Drill

A) Strength::
Beginner:
A1. Db Bench Press 3 sets of 12-15 reps @ 3111 tempo. Rest :90 before a2.
A2. Bent Over Kb/Db Row 3 sets of 12-15/arm @ 3111 tempo. Rest as needed between arms and :90 before a1.

Intermediate:
A1. Close Grip Bench Press 3 sets of 12-15 reps @ 3111 tempo. Rest :90 before a2.
A2. Bent Over Kb/Db Row 3 sets of 12-15/arm @ 3111 tempo. Rest as needed between arms and :90 before a1.

Advanced:
A1. Close Grip Bench Press 3 sets of 10-12 reps @ 3111 tempo. Rest :90 before a2.
A2. Bent Over Kb/Db Row 3 sets of 10-12/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- 12:00 Amrap of…:
Beginner:
10 No Pushup Burpees
15 Russian Kb Swings @ moderate weight
20 Singles or 15 Du’s

Intermediate:
10 Burpees
15 Russian Kb Swings @16-20/20-24kg
20 Du’s or 40 Singles

Advanced:
12 Burpees
18 American Kb Swing @ 20/24kg
24 Du’s

C) Core- :40on/:20 off x 6: 1- Kipper to Leg Lower
2- Russian Twists (weighted or no)
3- Tuck Up

Cooldown: Cooldown: Accumulate
2:30/side Banded Lunge Lat Stretch OR 2:30/side Floor Pec Drill

—–

Tuesday April 10, 2018
Title: Tuesday
Status: pending

Warmup: Warmup-5:00 General Dynamic

Specific Movement Prep: 2-3 Rounds of…
10 Steps Monster Walk/Leg
10 Goblet Squats
5/side Side Plank w/ leg raise (scaled, leg raise not in a plank)

A) Strength:
Beginner:
A1. Goblet Squat 3 sets of 12-15 reps @ 3111 tempo. Rest :30 before a2.
A2. Farmer Carry 3 sets of 60m. Rest 2:00 before a2.

Intermediate:
A1. Back Squat 3 sets of 12-15 reps @ 3111 tempo. Rest :30 before a2.
A2. Farmer Carry 3 sets of 60m Unbroken. Rest 2-3:00 before a1.

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

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

B) Metcon- 5:00on/3:00 off x 3:
Beginner:
240m Row
8 Ring Rows
8 H.R. Pushups

Intermediate:
300m Row
2 Rope Climb or 4 Scaled Rope Climbs
10 H.R. Pushups

Advanced:
300m Row
2 Rope Climbs
10 Hspu

Can stagger stars for rowers and ropes

Cooldown: Cooldown:
Pigeon Pose 2:30/leg
OR
Squat Test 3:00 cumulative

—–

Wednesday April 11, 2018
Title: Wednesday
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: 15 Russian Kb Swings- moderate to heavy for 15
6-10: 10 Medball Slams

Intermediate:
1-5: 5 Hang Power Snatch
6-10: 5 Hang Power Clean

Advanced:
1-5: 3 Hang Power Snatch
6-10: 3 Hang Power Clean

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

B) Metcon- 16:00 Amrap of…:
Beginner:
20m Bear Crawl
100m Shuttle Run
20m Walking Lunge (body-weight or holding medball)
10 Box Step-Ups (5/leg)

Intermediate:
20m Bear Crawl (normal)
100m Shuttle Run
20m Double Kb Rack Lunge 8-12/16-20kg
10 Box Jump w/ step-down 20 inch

Advanced:
20m Hautie Bear Crawl
100m Shuttle Run
20m Front Rack Walking Lunge 65/95#
10 Box Jump w/ step-down 20/24inch

Cooldown: Cooldown: 2-3 Rounds of…
10 Supermans
5/side Bird-dogs

—–

Thursday April 12, 2018
Title: Thursday
Status: pending

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

Specific Movement Prep: 2-3 Rounds of…..
10 Plank to Push Pressouts
8 Trap 3 Raise
10 Dislocates
8 Dbl arm Kb Press

A) Strength:
Beginner:
A1. Seated Single Arm Kb Press 3 sets 12-15 reps/arm @ 3111 tempo. Rest :90 before a2.
A2. Dbl Kb Row 10-12 reps @ 3111 tempo. Rest :90-2:00 before a1.

Intermediate:
A1. Strict Press 3 sets 12-15 reps @ 3111 tempo. Rest :90 before a2.
A2. Pendlay Row 3 sets of 12-15 reps @ 3111 tempo. Rest :90-2:00 before a1.

Advanced:
A1. Strict Press 3 sets 10-12 reps @ 3111 tempo. Rest :90 before a2.
A2. Pendlay Row 3 sets of 10-12 reps @ 3111 tempo. Rest :90-2:00 before a1.

3 Working sets- No wasted sets!

B) Metcon: 4:00on/2:00 off x 3:
Beginner:
6 Ring Rows
12 Kb Sdhp @ moderate weight
6 Pushups

Intermediate:
6 Pullups or 8 Ring Rows
8 Sdhp @ 45-55/55-75#
6 H.R. Pushups

Advanced:
8 Pullups
10 Sdhp @ 65/95#
8 Ring Dips

One continuous amrap

Cooldown: Cooldown:
Accumulate 2:00 T-Spine Can Opener
+
3 x 5/side T-Spine Opener

—–

Friday April 13, 2018
Title: Friday
Status: pending

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

Specific Movement Prep: 2-3 Rounds of…..
10 Good Mornings (dowel or empty bar)
5/side Backwards Stepping Lunges Holding Kb
3/side Zercher Hamstring Stretch
:20/side Iso-metric Lunge Hold

A) Strength::
Beginner:
A1. Kb Romanian Deadlift 3 sets of 12-15 reps @ 3111 tempo. Rest :90 before a2.
A2. Goblet Hold Backwards Stepping Lunge 3 sets of 12/leg. Rest :90+ before a1.

Intermediate:
A1. Romanian Deadlift 3 sets of 12-15 reps @ 3111 tempo. Rest :90 before a2.
A2. Barbell on Back Backwards Stepping Lunge 3 sets of 10 reps/leg. Rest :90+ before a1.

Advanced:
A1. Romanian Deadlift 3 sets of 10-12 reps @ 3111 tempo. Rest :90 before a2.
A2. Barbell on Back Walking Lugne 3 sets of 10 reps/leg. Rest :90+ before a1.

B) Metcon 12:00 Amrap of…:
Beginner:
8 Ab-mat Situps
12 Wall-balls M/W-9′
10 Kb Deadlift @ moderate
:20 Front Plank

Intermediate:
8 T2b/Scaled T2b or Ab-mat Situps
16 Wallballs M-10′, W-9′
12 Deadlift @ 65/95#
:30 Front Plank

Advanced:
8 T2b
16 Wallballs Rx’d
12 Deadlift @ 95/135#
:30 Front Plank

Cooldown: Cooldown:
PNF Hamstring 2:15/leg

—–

Saturday April 14, 2018
Title: Team Wod
Status: pending

Warmup: Warmup- Coaches Choice
Mobility- Coaches Choice
A) 30:00 Amrap of…. Teams of 2 (Switch whenever):
120 Du’s or 200 Singles
100 Wallballs
80 Cal Row
60 American (Rx’d)/Russian (Scaled) Kb Swings- No heavier than 20/24kg
40 Burpees To Plate- 20kg plate
20 Gr to Oh @ 95/135 (Rx’d)/ 65/95 (Scaled)

Cooldown: Perturbation Core V-sit 3 sets of :20 each
Pertubation Core Knee-Hover 3 sets of :20 each

*Can go groups of 3 here