Workouts for the Week of Dec.18th

Written by Saskpro Crossfit on December 17, 2017

Monday December 18, 2017
Title: Monday
Status: pending

Warmup: Warmup- 5:00 General Dynamic (Coaches Choice) Burgener is a good option

Specific Movement Prep: 2-3 Rounds of…
3 Box Jumps with step-down (high-ish, prep CNS)
2 Tgu/Side – light to moderate
40m Dbl Kb Overhead Carry *Arms must be locked out fully

A) Strength:
Health: Every :90 for 10 sets perform…
even- 10 Medball Slams
odd- 15 Russian Kb Swings- moderate to heavy

Fitness: Every :90 for 10 sets perform….
1 Hang Power Snatch +
1 Hang Squat Snatch

*Or if mobility is challenged to hang power snatch.
**If arms are not locking out in the catch, do not increase weight.

Advanced: Every :90 for 10 sets perform…
1 Power Snatch
.reset.
1 Squat Snatch
*Can build in weight, nothing over 90% of 1rm Power Snatch.

Note: Technique focus, make these count.

B) Metcon-2:00on/2:00 off x 5 (85% output):

Health:
3 Full Burpees
5 Db Hang Snatch/Arm
7 H.R Pushups
9 No Pushup Burpees
Max Du’s or Single Skips til finish

Fitness:
5 Hang Power Clean @ 55-75/105-115 (can definitely go light here)
10 H.R. Pushups or 5 Hspu
15 Burpees
Max Du’s til finish

Advanced:
5 Hang Power Clean @ 105-125/145-165#
10 Hspu
15 Burpees
Max Du’s til finish

Cooldown:
2 Rounds of:
1:00/side Banded Lunge Lat Stretch
1:00/side Kb Ankle Dorsiflexion

—–

Tuesday December 19, 2017
Title: Tuesday
Status: pending

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

Specific Movemnt Prep: 2-3 Rounds of…
20m Monster Walk
3 Eccentric Drop Lunges/side (Knee must be over ankle, if not, you are smashing your knee = pain in front of knee) Rx’d: weighted 5-10kg, Scaled: unweighted)
10 Perfect Air/Goblet Squats Squats

A) Strength:
Health:
A1. Goblet Squat 10, 8, 6, 10, 8, 6 (3211). Rest 1:00
A2a- 3 sets of :30 Wall-Sit
A2b 3 sets of Cooks Glutes 5/side
*In between even sets perform a2a, in between odd sets perform a2b

Fitness:
A. Back Squat 7,5,3,7,5,3 (No Tempo). Rest 2-4:00 b/w sets.
*There is no tempo here, but do not let people “drop and guess”. This should still be controlled movement. No bouncing unless you have been lifting heavy for five+ years and know your body well enough to do bouncing safely.

Advanced:
A. Back Squat 6,4,2,6,4,2 (No tempo) Rest 2-4:00 b/w sets.
-Go by feel here, you can push the 2rms, but don’t be too hungry for Pr’s until test week. Over-doing it now, can influence your ability to push it come test week.

B) Metcon- For Time:
Health:
100m Shuttle Run
30 Wall-Balls M-10′, W-9′
20 Ring Rows
100m Shuttle Run
25 Wall-Balls
15 Ring Rows
100m Shuttle Run
20 Wall-balls
10 Ring Rows

Fitness:
500m Row
21 Thrusters @ 45-65/75-95# (can go lighter, see notes)
21 Pullups or Jumping Pullups
400m Row
15 Thrusters- same bar
15 Pullups or Jumping Pullups
300m Row
9 Thrusters
9 Pullups or Jumping Pullups

*Make sure the thruster weights are realistic here. There is no need for someone to be stuck doing sets of 3’s or 5’s. Should be able to do at-least 15 reps unbroken in a fresh state.

Advanced:
500m Row
21 Thrusters @ 65/95#
21 Pullups
500m Row
15 Thrusters- same bar
15 Pullups
500m Row
9 Thrusters- same bar
9 Pullups
*Will have to stagger starts here if you have a full- class. If someone would like they can opt for a 200m shuttle run instead.
**This is not Fran. If you try to pace the barbell/pull-up work like you would Fran, you are in for a long haul here. Rows should also be paced conservatively.

Cooldown: Cool-down: (Highly recommend you do some cool-down activity)
Easy bike/row/walk for 5:00, then…
Foam Roll Glutes/Quads/Lats
Or
Squat-Test, Couch Stretch, Pigeon Pose

—–

Wednesday December 20, 2017
Title: Wednesday
Status: pending

Warmup: Warmup- 5:00 General Dynamic (Coaches Choice)
Specific Movement Prep: 2-3 Rounds of…
10 Plank to Pushup Pressouts
10 Strict Press -empty barbell
10 Ring Rows
+ Coaches Choice

A) Strength::
Health:
A1. Half-Kneeling Single Arm Db Press
4 sets of 8-10 reps/arm (Pause of 2 at top, 2 on way down, 2 at bottom). Rest :30 b/w arms, rest 1:00 before a2.
A2. 4 sets of 3 Scaled Rope Climbs from butt to standing and back down. Rest 1-2:00 before a1.

Fitness:
A. Strict Press 7, 5, 3, 7, 5, 3 (No Tempo). Rest 2-3:00 b/w sets.

Advanced:
A. Strict Press 6,4,2,6,4,2 (No tempo). Rest 2-3:00 b/w sets.
*No tempo here but keep it clean my friends. When we get rid of tempo, weight should definitely be able to go up.
**At this rep-range it is likely you won’t be able to increase much on the second waves of 4’s and 2’s, don’t let that get in your head, this is normal because you are working a small muscle group.

B) Metcon- 1:00on/1:00 off x 10:
Health:
even- Amrap 10 Box Step-ups (5/side) + 15 Kb Sdhp (moderate)
odd- Amrap 10 Plank to Pushup Pressouts + 5 Pushups

Fitness:
even- Amrap 10 Box Jump Overs 20 inch + 15 Russian Kb Swings 16-20/20-24kg
odd- Amrap 5 Pushups/Bar Dips + 10 T2b or 10 Kipper to Leg Lower

Advanced:
even- Amrap 10 Box Jump Overs 20/24 inch + 15 American Kb Swings 20/24kg
odd- Amrap 5 Ring Dips + 10 T2b

*One continuous amrap

Cooldown: 2 Rounds of:
6/side T-Spine Windmills (keep hips locked, only T-spine moves)
1:00/side Floor Pec Drill

—–

Thursday December 21, 2017
Title: Thursday
Status: pending

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

Specific Movement Prep:
5/side Opposite Hand to Toe Touches
5/side Single Leg Row (light db’s/kb’s)
5 Bird/Dogs/Side

A) Strength:
Health:
A1. Kb Romanian Deadlift Perform 4 sets of 10 reps (3111). Rest 1:00 before a2.
A2. Supermans or Ghd Hip Ext. 4 sets of 10. Rest 1-2:00 before a1.

Fitness:
A. Romanian Deadlift Perform 4 sets of 6-8 reps (3111). Rest 2-3:00 b/w sets)

Advanced:
A. Snatch Grip Romanian Deadlift Perform 5 sets of 5 reps (3111). Rest 2-3:00 b/w sets)

*This isn’t a movment that will be tested, however it is HUGE for increasing deadlifiting ability so make sure you are pushing the weights within the lines of good/safe technique.
**Really focus on keeping midline tight here.
***Snatch Grip Rdl- Do not let thoracic spine get rounded. Pinch your shoulder blades togher, you will likely fail in your scaps first…

B) Metcon- 14:00 Amrap @ 80-85% output:
Health:
80m Shuttle Run
20 Goblet/Air Squats
40 Du’s or 60 Singles
20m Walking Lunge (bodyweight)
80m Farmer Carry- Heaavy

Fitness:
100m Shuttle Run
20 Wall-Balls M-10’/W-9′
50 Du’s
20m Walking Lunge carrying Medball OH
100m Farmer Carry 20/24kg+

Advanced:
100m Shuttle Run
20 Wall-balls Rx’d
100m Farmer Carry 24/32kg+
20 Walking Lunge Carry Medball Oh
100 Du’s

*Can go heavy on farmer carry

Cooldown: Cooldown:
Stretch out Calves on Wall
2:00/side PNF Hamstring Stretch

—–

Friday December 22, 2017
Title: Friday
Status: pending

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

Specific Movement Prep: 2-3 Rounds of…
Trap 3 Raise 6- 8 reps (good squeeze at the top, control negative)
3-5 Scap-Pullups or :20 Dead Hang
5 Burpee Pullups
Or
5 Burpees + 5 Ring Rows

A) Strength::
Health:
A1. Ring Row 4 sets of 8-12 reps (3111). Rest 1:00 before a2.
A2. Standing Dumbbell Bicep Curl 4 sets of 10/arm (3111). Rest 1:00 before a1.

Fitness:
A1. Supinated Barbell Row 4 sets of 8-10 reps (3111). Rest 1:00
A2. Ring Row or Feet Elevated Ring Row 4 sets of 8-10 reps (3211). Rest 1:00

Advanced:
A1. Supinated Barbell Row 4 sets of 8 reps (3111). Rest 1:00
A2. Supine Row on Barbell 4 sets of 8-12 reps (3111).
*If a2 is too easy, elevate feet.

*You will get much more out of this strength circuit if you focus on the tempo.

B) Metcon-:30on/:30 off x 20 (4 stations, 5 rounds @ each) :
Health:
1- No Pushup Burpee Box Jump or Step-up
2- Row for Cals
3- Bear Crawl
4-Kb Sdhp @ 16-24kg
*Bear Crawl- record metres

Fitness:
1- Rope Climbs or Pullups
2- Burpee Box Jumps 20 inch
3- Ground to Overhead @ 65-95#/95-135
4- Row for Cals

Advanced:
1- Burpee Box Jump Overs 20/24 inch
2- Ring Mu
3- Row For Cals
4- Ground to Overhead @ 135/185# (+/- 10#)

*Rest time will seem really short, so basically it gives you time to transition and prepare, not much more.
**4 Scores- Total amount of reps at each station.
***Sh to Oh should be moderately heavy

Cooldown: Cooldown:
Lax Ball Smash
+
Pick 1 area for mobility and hold a stretch for 2:00 or 2:00/side

—–

Saturday December 23, 2017
Title: Saturday
Status: pending

Warmup: Warmup- Coaches Choice

Mobility- Coaches Choice
A) Teams of 3 (Can mix and match levels here): 15:00 Running Clock

-As a team, with 1 member performing each exercise-
-Only 1 member attempting at a time, other two members are watching-
Find the following:
Heavy 5 Rep Push Press- Record weight
Max Cals in :30 Row (Damper max @ 6)- Record Cals
Max Unbroken C2b Pullups

B) 30:00 Amrap of… (TEAMS OF 3): 120 Du’s (3 singles- 1 du) *Max 20 reps consecutive by any team-member)
100 Cal Row *Max 15 cals consecutive by any team-member)
80 Kb Swings *Max 10 swings consecutive
60 Wallballs *Max 10 wallballs consecutive
40m Partner Carry (Find out how to 2 can carry 1, switch every 10m) *Scale wheel-barrow
20 Burpee to 20kg Plate (switch every rep)

Cooldown: Coaches Choice

Or
:40on/:20 off x 6
Nemesis Crunch
Hollow Rock/ Kipper to Leg Lower
Mountain Climbers