Workouts for the Week of Aug 7th

Written by Saskpro Crossfit on August 8, 2017

Tuesday August 8, 2017

Warmup: Warmup: 5:00 General Dynamic

A) Strength (20:00ish) :
Health:
A1. Goblet Squat 5 sets of 6 reps (3111). Rest 1:00 before A2.
A2. 40m Farmer Carry AHAP

Fitness:
A1. Back Squat 5 sets of 3 reps (3 down, 1 at bottom, quick up, 1 at top)
-At least 5 of these sets should be Difficult!
A2. 40m Farmer Carry- AHAP

Advanced:
A1. Back Squat 5 sets of 3 reps . Build.
A2. 40m Farmer Carry- AHAP
*All levels, try to move immediately into a2 after completing a1, rest 2-3:00 after a2, before squatting again. *5 sets of Farmer Carry as well.

B) 18:00 Amrap of….:
Health:
100m Jog
15 Russian Kb Swings -moderate
20m Walking Lunge (Bodyweight)
10 H.R. Pushups
100m Jog
10 Ring Rows

Fitness:
100m Jog
15 Russian Kb Swings 16-20/20-24kg
20m Bear Crawl
10 Hspu or 15 H.R. Pushups
100m Jog
10 Pullups or 15 Ring Rows

Advanced:
100m Jog
15 Am. Kb Swings 20-24/24-32kg
20m Bear Crawl
15 Hspu
100m Jog
15 Pullups
*18:00 Amrap= aerobic. Do not push the pace early, or you will crawl at the end. Goal would be to start easy and increase pace towards finish.

Cooldown/Extra Work (time permitting/willing):
Aerobic Conditioning: Row 500m @ aerobic pace/rest equal to work x 3-5
– If this is performed correctly the avg/500m for each of the 500m rows will be the EXACT same. (+/- :02)

Wednesday August 9, 2017

Warmup: Warmup: 5:00 General Dynamic Coaches Choice

A) Strength:
Health:
A. Every 2:00 for 10:00 perform 5 Strict Db/Kb Press per Arm.
B. 10:00 Goat/Skill Work

Fitness:
A. Every 2:00 for 10:00 perform 3 Strict Press
B. 10:00 Goat/Skill Work

Advanced:
A. Every 2:00 for 10:00 perform 3 Seated Strict Press. (Use rack)
B. 10:00 Goat/Skill Work

Goal should be 5 challenging sets here, don’t waste 2-3 of the early sets with too little weight. Tighty tummy here.

Goat/Skill Work- Use this time to improve something that you feel you need more work on. Can be mobility, a skill, or a lift (Stay under 50% of 1rm if you chose a lift).

B) Metcon: Every 7:00 for 21:00:
Health:
250m Row
20 Du’s or 30 Singles
15 Kb Sdhp 12-24kg
10 No Pushup Burpees
rest for remainder of 7:00

Fitness:
400m Row
30 Du’s or 50 Singles
20 Sdhp 45/75#
10 No Pushup Burpee Box Jumps 20 inch
Rest for remainder of 7:00

Advanced:
400m Row
30 Du’s
20 Sdhp 55/85#
10 Burpee Box Jump 20/24 inch
Rest for remainder of 7:00
Enjoy!

Thursday August 10, 2017
Warmup: Warmup:-5:00 General Dynamic (Coaches Choice)
A) Strength:
Health:
Every 3:00 for 15:00 perform:
10 Kb Deadlift
10 Supermans
:30 Front Plank

Fitness:
Every 3:00 for 15:00 perform:
3 Church Single Deadlift +
:30 Front Plank (weighted if possible)

Advanced:
Every 3:00 for 15:00 peform
3 Church Single Deadlift +
:30 Front Plank (weighted)

Church Singles= Bar is set down silently onto floor each rep. If you cannot control the bar all the way to the ground, it is too heavy.

B) For Time :
Health: 3 Rounds
9 Kb Sdhp- moderate
15 Ring Rows or Jumping Pullups
21 Goblet Squats w/ 12kg

Fitness: 3 Rounds
9 Power Clean @ 65/95#
15 Pullups or Jumping Pullups
21 Wallballs M-10′, W-9′

Advanced: 3 Rounds
9 Power Clean @ 95/135#
15 C2b Pullups
21 Wallballs Rx’d
Very taxing set of movements here, so focus on breathing, and moving consistently.

Friday August 11, 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

Friday August 11, 2017
Title: Cycle 2 Week 7 Day 5
Status: pending

Warmup: Warmup- 5:00 General Dynamic (Coaches Choice)
Mobility: See Correpsonding Mobility: Pec/Lat
A) Strength: :
Health:
A1. 4 sets of 8/arm Db/Kb Row.
A2. 4 sets of 10 Plank to Pushup Pressouts (Weight if necessary with plate on back, hips should stay square enough plate shouldn’t fall)

Fitness:
A1. 5 sets of 5 reps/arm db/kb Row. Rest 1:00
A2. 5 sets of 3 HSPU Negatives or 2 Wall-Walks. Rest 1:00

Advanced:
A1. 5 sets of 5 reps Pendlay Row. Rest 1:00
A2. 5 sets of 3-5 reps Strict Hspu. Rest 1:00

B) Metcon 15:00 Amrap of….:
Health:
20m Walking Lunge Holding Plate (10-20kg)
15 Plate Curl and Press (Plate moves from waist height into a press overhead)
200m Jog

Fitness:
20m Front Rack Walking Lunge 45/75#
10 Hang Power Clean to Oh- same bar
200m Jog

Advanced:
20m Front Rack Walking Lunge 65-85/95-115
10 Hang Power Clean to Oh- same bar
200m Jog

*Athlete should be able to handily do 10 reps hang power clean to OH with their chose weight in an unfatigued set. Doesn’t mean it has to be unbroken during metcon.

Saturday August 12, 2017
Title: Team Wod
Status: pending

Warmup: 5:00 General Dynamic (Coaches Choice)
5:00 Mobility (Coaches Choice)
A) Metcon- Teams of 2 (equal abilities):
A- :30on/:30 off x 4 (4 each, 1 works while other rests)
Box Jumps 20/24
rest 2:00 after p2 finishes

B- :30on/:30 off x 4 (4 each)
Hspu/H.r. Pushups
rest 2:00 after p2 finishes

C- :30on/:30 off x 4 (4 each)
C2b Pullups/Pullups/Jumping Pullups (Big Cats: Bar or Ring Mu)
rest 2:00 after p2 finishes

D- :30on/:30 off x 4 (4 each)
Du’s/Singes/Du Practice

-Rest 2:00-

E- :30on/:30 off x 4 (4 each) American Kb Swings 12-20/16-24kg

-Rest 2:00-

F- :30on/:30 off x 4 (4 each)
Bear Crawl
Cooldown: Cooldown:

Tabata Abs x 2

—–

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