Workouts for the Week of Aug 21st

Written by Saskpro Crossfit on August 21, 2017

Monday August 21, 2017
Title: Cycle 2 Week 9 Day 1
Status: pending

Warmup: 5:00 General Dynamic
A) Strength:
Health:
A1. 8 Double Leg Hip Bridges (unweighted)
A2. 8/leg Walking Lunge (weighted)
Rest minimum 2:00
*Move immediately into A2 after completing A1

Fitness: 4 sets of
A1. Cook’s Glutes 6/leg or (Scaled: 10 Double Leg Hip Bridges)
A2. Split Squat 6-8reps/leg (2 down, 1 in hole, 1 up, 1 at top)
Rest minimum 2:00
*Move immediately into A2 after completing A1

Advanced: 4 sets of
A1. Cook’s Glutes 6/leg
A2. RFESS 5/Leg (2 down, 1 hold, 1 up, 1 at top)
Rest minimum 2:00
*Move immediately into A2 after completing A1
Try to increase from Week 6.

B) Metcon- For Time :
Health:
21-15-9
Goblet Squats 12-20kg
Ring Rows

Fitness: “Fran”
21-15-9
Thrusters @ 65/95
Pullups or Jumping Pullups

Advanced: “F’d up Fran”
21 C2b Pullups
9 Thrusters @ 70/100
15 C2b
15 Thrusters
9 C2b
21 Thrusters

Enjoy!

Cooldown: Row 2k @ easy pace. Flush the system.

Tuesday August 22, 2017
Title: Cycle 2 Week 9 Day 2
Status: pending

Warmup: Warmup- 5:00 General Dynamic
A) Strength:
Health:
A1. Seated Dbl Kb Press 4 sets of 8 reps. Rest :30
A2. 30 Singles or 20 Du’s. Rest 2-3:00

Fitness:
A1. Strict Press 5 sets of 5 reps. Rest :30
A2. 30 Du’s or 50 Singles. Rest 2-3:00

Advanced:
A1. Strict Press 5 sets of (5,5,5,3,3) reps. Rest :30
A2. 50 Du’s. Rest 2-3:00

B) Metcon:30on/:30 off x 15 (5 rounds/station):
Health:
1- Row for Cals
2- No Pushup Burpee Box Jumps 20 inch or appropriate height (step-ups ok too)
3- Russian Kb Swings – moderate/heavy

Fitness:
1-Burpee Box Jump w/ stepdown 20 inch
2- Row for Cals
3- Hang Power Clean & Jerk @ 65/95

Advanced:
1- Hang Power Clean & Jerk @ 95/135
2- Burpee Box Jump Overs 20/24 inch
3-Row for Cals

Cooldown: Extra Work/Conditioning:
5 sets of:
3 Wall Walks

Or

5 sets of
:45 Toes n Nose Hold on Wall

Wednesday August 23, 2017
Title: Cycle 2 Week 9 Day 3
Status: pending

Warmup: Warmup- 5:00 General Dynamic
A) Strength:
Health: 5 sets
A1. 3/leg Single Leg Opposite Toe to Foot Touches (like an unweighted Single Leg Dl)
A2. Kb Sumo Deadlift 10 Reps
Rest 1-2:00 between a1/a2

Fitness: 5 sets
A. Sumo Deadlift 5 sets of 5 reps. Build to heavy 5 here, ensure chest is staying vertical and knees are not inside toes.

Advanced: 4 sets
A. Sumo Deadlift 5,5,5,3,3. Build to heavy 3 here, ensure chest is staying vertical.
Rest 2-3:00 b/w sets. Not touch n go.
*If you cannot quietly control the bar all the way down to the ground the weight is too heay*
*Chest should be vertical as possible on sumo dl

B) Metcon 18:00 Amrap of….:
Health:
11 Kb Deadlift @ 16kg+
9 H.r. Pushups
7 Ab-mat Situps
5 Burpees
200m Jog

Fitness:
11 Burpees
9 Deadlift @ 135/185
7 H.R. Pushups
5 T2b or K2e or Strict Hanging Leg Raises
400m Jog

Advanced:
11 Burpees Over Bar
9 Deadlift @ 165/225
7 Hspu
5 T2b
400m Jog
Nice and steady here

Cooldown: Cooldown:
Scaled: Accumulate 3:00 in the Front Plank.

Rx’d: Accumulate 3:00 in the Front Plank w/ 20kg on back.

Thursday August 24, 2017
Title: Cycle 2 Week 9 Day 4
Status: pending

Warmup: 5:00 General Dynamic
A) Strength:
Health: 4 Rounds
A1. Single Arm Bent Over Row 10 reps
A2. Ring Rows 10-12 reps
A3. Max Hold on Rope
*Grab rope, and see how long you can stay off the ground without using your feet. If quite short, go for :20 cumulative.

Fitness: 4 Rounds of….
A1. 8/ Arm Bent Over Kb/Db Row
A2. 10 Banded Pendlay Row
A3. 12 Ring Rows

Advanced: 4 Rounds of…..
A1. 6 reps of Bent Over Double Kb Row (make sure lower back is flat)
A2. 8 reps of Banded Pendlay Row
A3. 10 reps of Supine Row on BB
*Limit rest betweeen a1/a2/a3, and rest 2-3:00 after 1 complete round.

B) Metcon 5:00on/3:00 off x 3:
Health:
40 Singles or 20 Du’s
30m Suitcase Carry/Arm
20m Walking Lunge holding Medball
10m Bear Crawl

Fitness:
40 Du’s or 60 Singles
30m Suitcase Carry/Arm
20m Front Rack Walking Lunge 55/85
10m Bear Crawl

Advanced:
40 Du’s
30m Suitcase Carry/Arm
20m Oh Walking Lung w/ 65/95
10m Bear Crawl

Cooldown: Full Body Foam Roll or Freestyle Stretch 5:00

Friday August 25, 2017
Title: Cycle 2 Week 9 Day 5
Status: pending

Warmup: Warmup: 5:00 General Dynamic
A) Strength:
Health:
A. Every 2:00 for 16:00 perform…
even: 6 Medball Clean
odd: 6 Medball Slam

Fitness:
A. Every 2:00 for 16:00 perform:
3 Single Power Clean, if mobility is challenged go ot 3 rep hang power clean.

Advanced:
A. Every 2:00 for 16:00 perform:
Power Clean.drop. Squat Clean
*Build to heavy here.
Even though we are building to heavy here, look for technical failure, not complete failure ;) Technical failure is when technique starts to fail, even if the rep is being completed. Stick at weights where you move perfectly.

B) Metcon For Time:
Health: 3 Rounds
18 Russian Kb Swings
9 Ring Rows

Fitness:
9-7-5
C2b Pullup
Power Snatch @ 65/95
Scaled Version: Pullup and then scale to Jumping C2b Pullup

Advanced: “Amanda”
9-7-5
Ring Muscle-Ups
Snatches 95/135

Cooldown: 3 sets of 8 reps/side Banded Quadruped T-Spine Twists (Check Video)

Or

Extra Conditioning:
Row 1:00on/1:00 off x 10
If done correctly you should be working at a pace which allows you to complete the same amount of metres +/-10 on every row.

—–

Saturday August 26, 2017
Title: Team Workout
Status: pending

Warmup: Warmup: 5-10:00 General Dynamic
Mobility: Coaches Choice
A) Teams of 2: Select partner with similar abilities

Station 1:
P1: Handstand Hold, Scaled: Pushup Plank Hold
P2: 30 Wallballs Rx’d or M-10′, W-9′
-After both partners complete, rest for 2:00-

Station 2:
P1: Deadlift Hold at Waist 80/100kg, Scaled: 60/75kg
P2: Row 500m
*P2 cannot row until p1 has the bar at waist, and must stop rowing if p1 drops bar*
-After both partners complete, rest for 2:00-

Station 3:
P1: 100m Shuttle Run
P2: Chin Over Bar Hold, Scaled: Dead Hang on Pullup Rig
x2
*P1 cannot run until p2 has chin over bar, if p2 drops, runner must stop*
-After both partners complete 2 rounds, rest for 2:00-

Station 4:
P1: 10 Burpees Over Partner
P2: Plank on Elbows
x 2
*P1 does a burpee then jumps over partner =1,*

Cooldown: Core Circuit x 3

This workout log was generated by Fitbot, the most efficient tool for trainers to deliver workouts and train their clients online. Check us out at thefitbot.com