Workouts for the Week of Aug 28th

Written by Saskpro Crossfit on August 28, 2017

Monday August 28, 2017
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:
Health:
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

Fitness:
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 2:00on/2:00 off x 4:
Health:
8 Ring Rows
9 H.R. Pushups
10 Dbl Kb Thrusters @ 8-12kg/ hand
Max Shuttle Run til finish

Fitness:
8 Pullups or Jumping Pullups
9 H.R. Pushups
10 Hang Clusters @ 65/95#
Max Shuttle Run til finish

Advanced:
8 C2b Pullups
9 Hspu
10 Clusters @ 95/135#
Max Shuttle Run til finish

Start from beginning on each round.

Tuesday August 29, 2017
Title: Tuesday-Testing Day 2
Status: pending

Warmup: Warmup: 5:00-10:00 General Dynamic.
Mobility- Do this after the metcon if there is time. Coaches Choice.

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

Fitness:
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 45/65#
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 55/75#
Rest exactly 5:00
FEDCBA
Rest exactly 5:00
EADFBC
Rest exactly 5:00
DCFEAB

Wednesday August 30, 2017
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:
Health:
A. Take 10:00 and build to a heavy triple Hang Power Dumbbell Snatch.
B. 10:00 Emom-1 Tgu/Arm each minute.

Fitness:
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 :
Health:
12 Box Jump w/ Step-down 20 inch
10 Dbl Kb/Db Push Press 8-12kg/hand
8 Ab-mat Situps

Fitness:
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 75/115#
9 T2b

Thursday August 31, 2017
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”:
Health:
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

Fitness:
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 September 1, 2017
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::
Health:
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

Fitness:
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):
Health:
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

Fitness:
3 Rounds of:
1-Wallballs M-10’, W-9’
2- Sumo deadlift high-pull 45/75#
3-Box Jump 20inch (m/f)
4-Push-press, 45/75#
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, 45/75#
5-Row For Cals (Calories)
6- 1:00 Rest

Saturday September 2, 2017
Title: Group Workout Saturday
Status: pending

Warmup: Warmup – Coaches Choice
Mobility- Coaches Choice
A) TEAMS OF 2:
A. 10:00 Amrap of:
Unbroken Complex-
5 Deadlift
5 Hang Power Clean
5 Sh to Oh
Female Rx’d: 52kg
Female Scaled: 30-45kg
Male Rx’d: 70kg
Male Scaled: 50kg
*1 barbell/team and switch after each completed complex. P1 works, P2 rests, then swtich. Score is total completed rounds of the complex.

Rest 5:00

B.
Partner 1: Amrap Cindy (5 Pullup, 10 Pushup, 15 Air Squat)
Partner 2: 10:00 Row for Max Cals
Rest 5:00
P1: 10:00 Row for Max Cals
P2: Amrap Cindy (5 Pullup, 10 Pushup, 15 Air Squat)

Cooldown: Foam Roll, Group Stretch, or Ab Circuit

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