Workouts for the Week of Aug 14th

Written by Saskpro Crossfit on August 13, 2017

Monday August 14, 2017
Warmup: Warmup- 5:00 General Dynamic
Mobility: See “Pec/Lat Mobility”

A) Strength- Every :90 for 10 Rounds perform…
10 Pushup to Plank Pressouts
5 Dbl Kb Push Press

3 Push Jerk or 3 Split Jerk, stay within comfortable technique range for first 7 sets. Can push it on last three if feeling good, and technique permits.

2 Split Jerk, nothing over 85%.
*If someone is not “catching” with locked out arms, the weight is too heavy, and they should not add more weight.

B) Metcon- 16:00 Amrap of….:
5 H.r. Pushups
7 Ab-mat Situps
9 Burpee Box Step-ups (Comfortable height)
12 Russian Kb Swings 12-20kg

5 Sh to Oh 65-95/95-135#
7 T2b/K2E or Strict Hanging Leg Raises
9 Burpee Box Jumps w/ stepdown 20/24inch
12 Russian Kb Swings 20/24kg

5 Sh to Oh @ 95-135/135-175
7 T2b
9 Burpee Box Jump Overs
12 Russian Kb Swings 24/32kg
*Weight on Sh to Oh should be quite heavy, but doable unbroken in a fresh state.

Cooldown: Cooldown (Optional):
Scaled: 3 x 12 Supermans
Rx’d: 3 x 12 Ghd Hip Ext.
Extra Work: Aerobic Conditioning
:30on/:30 off x 5- 10 @ 80% output

*Each round should end up with the EXACT same number of cals/metres. If you are unable to maintain your pace for all 5-10 rounds, you are no longer training your aerobic system…Aim for “sustainable, repeatable, mostly comfortable, sweaty”

Monday August 14, 2017
Title: Pec/Lat Warmup
Status: pending
A) 3-4 Rounds: :30/side Banded Tri/Lat Stretch
:30/side Banded Lunge Lat Stretch
:30/side Floor Pectoral Drill


Tuesday August 15, 2017
Title: Cycle 2 Week 8 Day 2
Status: pending

Warmup: Warmup- 5:00 General Dynamic
Mobility: See “Hamstring Mobility”

A) Strength: Every 2:00 for 20:00 perform…
even- :30 Front Plank (weight if too easy)
odd- 5 Kb Deadlift (Heavy)

3 Touch n Go Deadlift. Nothing over 85%

3,3,3,3,2,2,2,1,1,1 Touch n Go Deadlift.
Do not go over 85%. If you go over today, this could influence your result in a couple weeks when we test out.

B) Metcon- 1:00on/1:00 off x 5 Rounds:
10 Kb Sdhp @ moderate weight
5 Burpees
20 Singles or 10 Du’s
Bodyweight walking lunge til finish

10 Deadlift @ 65/95#
5 Burpees Over Bar
20 Du’s or 40 Singles
Bodyweight Walking Lunge til Finish

10 Deadlift @ 95/135
5 Burpees Over Bar
20 Du’s
Bodyweight Walking Lunge til finish

C) Core Circuit: :40on/:20 off x 8
even- Side Plank R/ Side Plank L (2 sets each)
odd- Hollow Rock or Lying Leg Lowers

Cooldown: Foam Roll or PNF Hamstrings 2:00/Leg x 1-2 rounds


Tuesday August 15, 2017
Title: Hamstring Warmup/Mobility
Status: pending
A) Warmup Mobility: 3 Rounds
Zercher 6-8/leg
Single Leg Opposite Hand to Toes Touches 8/side

*Hips stay square
*Make sure lumbar spine is not rounding
B) (PNF) Hamstring Stretch: *PNF= Proprioceptive Neuromuscular Facilitation

2:00/leg OR :15in/:5 out x 6/ leg.


Wednesday August 16, 2017
Title: T-Spine Warmup
Status: pending
A) T-Spine Warmup/Movement : 3 Rounds of:
6/side T-spine Twist
6/side T-spine Openers
6/side T-spine Windmills

B) Banded Quadruped T-Spine Twists: 3 sets of 6-8/side

Hips must stay square. Focus on only moving in Thoracic Spine, hips should not be moving here.


Wednesday August 16, 2017
Title: Cycle 2 Week 8 Day 3
Status: pending

Warmup: Warmup- 5:00 General Dynamic
Mobility- See “T-spine Mobility”
A) Strength (Upper Body Pull) :
A1. 5 sets of :20-:30 Dead Hang On Pullup Rig
A2. 5 sets of 8/arm Bent Over KB/Db Row

A1. 5 sets of 6 Pendlay Row, rest 1:00
A2. 5 sets of 2 Negative Pullups (Can use bands) (3 second descent)

A1. 5 sets of 5 Pendlay Row, rest 1:00
A2. 5 sets of 2 Weighted Pullups
*If you can’t go weighted pullups, do weight negatives here rather than strict.

B) Metcon- 7 Rounds :
100m Row
7 Air Squats
5 H.R. Pushups

150m Row
10 WallBalls M-10′, W-9′
10 H.R. Pushups

200m Row
10 Wall balls Rx’d
10 Hspu

Cooldown: Extra Work: (Time/Interest Permitting) *Not required for everyone

:35on/3:30-4:00 off x 2 @ 97% output. Max Damper Settings 4/6

This is lactic conditioning. If you shorten the rest, it is no longer lactic conditioning. Go deep here. This should leave you feeling very uncomfortable.


Thursday August 17, 2017
Title: Cycle 2 Week 8 Day 4
Status: pending

Warmup: Warmup: 5:00 General Dynamic
Mobility: See “Hip Mobility”
A) Strength Every :90 for 10 sets perform. :

even: 12 Russian Kb Swings – moderate
odd: 6 Medball Slams- moderate (HARD!!!)

2 Power or Squat Snatch. Can build in weight as long as technique permits.
*not touch n go

2 Squat Snatch- Can build in weight as long as technique permits.
*not touch n go

B) Metcon: 12:00 Amrap of… :
100m Shuttle Run
20 Medball Cleans
10 Ring Rows

200m Jog
10 Gr to Oh 65/95#
5 Pullups or 10 Jumping Pullups

200m Jog
10 Gr to Oh 95/135#
5 C2b Pullups

Cooldown: See “Hip Mobility”

Extra Work:

5 sets of 3 Segmented Snatch Deadlift – build in weight, but stick to perfect technique. DO NOT let butt raise early (then it is a regular deadlift) *See Video


Thursday August 17, 2017
Title: Hip Mobility
Status: pending

10:00 “Amrap” of
Hip Twists 6-8/leg
Hurdle Unders 5/leg
Hip Switches (Scaled) or Hip Switch Through (Rx’d) 5/side
Hip Opening Crawl 3/side forward + 3/side backwards or (up mat, then down mat)
B) Rear Foot Elevated Banded Hip Distraction : This is the cooldown if people want or there is time left in class.

1-2 sets of 2:00/side


Friday August 18, 2017
Title: Ankle Mobility
Status: pending

Warmup: Warmup: 5:00 General Dynamic
Mobility: See Ankle Mobility

A) Strength: 20:00:
Health: Take 20:00 to complete
A1. Goblet Squat 4 sets of 8 reps (2 down, 2 at bottom, 1 up, 1 at top)
A2. Backwards Stepping Lunge 4 sets of 5/leg.

In 20:00 perform 8 sets of 3-5 reps Front Squat. Build in weight Start @ around 65%

In 20:00 perform 8 sets of 3 reps Front Squat. Build in weight. Start @ around 65%

B) Metcon- 4 Rounds of…..:
30 Singles or 20 Du’s
20 Russian Kb Swings- moderate
10 Goblet Squat 12kg

30 Du’s or 50 Singles
20 American (if mobility permits)/Russian Kb Swings 16/20kg
10 Thrusters @ up to 65/95#

30 Du’s
20 American Kb Swings 20/24kg
10 Thrusters 65/95#

*When selecting thruster weights, ensure that athlete is able to do 10 unbroken in a fresh state with relative ease or else this will be a nasty grind. Midline is going to be taxed here so make sure you are engaging midline.

Cooldown: Zone 1 for 5-10:00

Zone 1= This can be a walk/bike/very light jog/ or row. Goal here is to flush the system after working hard. Conversation pace, or like 50% output

Example: for 10:00 move through at an easy pace…..
1:00 Bear Crawl
1:00 Row
1:00 Foam Roll

Saturday August 19, 2017
Title: Team Workout
Status: pending

Warmup: Warmup- 5-10:00 General Dynamic
Mobility- Coaches Choice
A) Complete: Teams of 2 must complete, 1 partner works at a time/section (this means one athlete can be on station a, while athlete two is on station b), and can switch whenever. I recommend getting recording sheets/boards to keep track of everything..

*For example, athlete 1 can do a 400m run while athlete 2 chips away at the Cindy rounds, then they can switch)

As a team complete:
1600m Run (4x400m runs)
10 Rounds Cindy (Cindy= 5 Pullups, 10 Pushups, 15 Air Squats)
2000m Row (4x500m, or your choice)
200m Farmer Carry 24/32kg’s
100 Sdhp 30/45kg

Going to take some strategy and planning: “I like to break a mental sweat too”- White Goodman.

B) If there is time left….: Tabata Medball Clean/Burpee
rest 2:00
Tabata Flutter Kick/Russian Twist


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