Workouts for the Week of Dec. 27th

Written by Saskpro Crossfit on December 27, 2017

Thursday December 28, 2017
Title: Thursday
Status: pending

Warmup: Warmup- 5:00 General Dynamic

Specific Movement Prep- 3 Rounds of…
1 Round Empty Barbell Warmup
10-15 Steps/Side Monster Walk
10 Banded Hip Thrust

A) Strength:
Health:
A. Sumo Goblet Squat- Perform 5 sets of 8 reps @ 3211 tempo. Rest 2-3:00 b/w sets.
B. Walking Lunge holding db/kb at your sides. Perform 3 sets of 10-12 reps/leg. Rest 2:00 b/w sets.

Fitness:
A. Back Squat- In 5 sets build to a heavy 5 rep @ 31×1 tempo. Rest up to 3:00 b/w sets. At-least 3 sets heavy.
B. Front Rack Barbell Walking Lunge- Perform 3 sets of 10 reps/leg. Rest 2:00 b/w sets.

Advanced:
A. Back Squat- In 5 sets build to a heavy 3 rep @ 30×1 tempo. Rest up to 3:00 b/w sets. At-least 3 sets heavy.
B. Overhead Walking Barbell Lunge- Perform 3 sets of 8 steps/leg. Rest 2:00 b/w rounds. Try to make all 3 rounds here count.

Lunges- Make sure that your knee is staying over your ankle here, and not your toes. Pick a weight that allows you to move perfectly. Back knee should feather the ground on each rep.

B) 15:00 Amrap of….:
Health:
15 Wallballs M/W- 9′
15 Calorie Row
10 H.R Pushups
15 Box Jumps or 7/side Step-ups 20 inch or whatever is comfortable
15 Du’s or 30 Singles

Fitness:
15 Wallballs M-10′, W-9′
15 Du’s
15 Box Jumps w/ step-down 20 inch
15 Calorie Row
15 H.R Pushups

Advanced:
15 Calorie Row
15 Wallballs-Rx’d
15 Box Jumps w/ step-down 20/24 inch
15 Hspu
15 Du’s

Cooldown: Mobility:
Couch Stretch 2:15/leg
or
Banded Pigeon Pose 2:15/leg

—–

Friday December 29, 2017
Title: Friday
Status: pending

Warmup: Warmup-5:00 General Dynamic

Specific Movement Prep: 3 Rounds of….
5 Kb Sdhp + 5 Kb Swings + 5 Kb Romanian Deadlifts (same kb/unbroken)
5/side Opposite hand to toe touches
5/side Bird-Dogs

A) Strength Every 2:00 for 12:00:
Health:
A. Kb Deadlift
-Perform 10 reps. (3111)

Intermediate:
A. Deadlift
-Perform 5 Touch n Go. Constant bar-speed, shouldn’t be grinding out last reps.

Advanced:
A. Deadlift
-Perform 5 Touch n Go reps. Constant bar-speed, shouldn’t be grinding out reps here.

B) Metcon- 3:00on/2:00 off x 4 @ 80% output:
Health:
100m Shuttle Run
10 Kb Sdhp 12-20kg
10 Burpees or No Pushup Burpees
10 Plank to Pushup Pressouts
10 Ring Rows

Fitness:
100m Shuttle Run
10 Sdhp @ 55-65/85-95#
10 Burpees
10 Push Press- same bar
10 Pullups/Jumping Pullups or Ring Rows (No Bands)

Advanced:
100m Shuttle Run
10 Sdhp @ 75/115#
10 Burpees
10 Push Press – same bar
10 Pullups

*One continuous amrap

Cooldown: 2:00/leg PNF Hamstrings
2x 1:00/side Banded Lunge Lat Stretch

—–

Saturday December 30, 2017
Title: Saturday- Team Wod
Status: pending

Warmup: Warmup- 5:00 General Dynamic

Mobility- Coaches Choice

A) Teams of 3:
Athlete 1: Perform 2k Row
Athlete 2/3: Amrap until athlete 1 completes 2k row
10m Wheelbarrow Walk Each
20 Burpee to Plate 20kg
30 Partner Wall-ball Over Rig (15 each)
40 Russian Kb Swings (switch whenever) up to 24/32kg
50 Du’s (switch every 10)

-After athlete 1 finishes the row the team rests for 3:00, then athlete 2 starts the row while athlete 1/3 work on the amrap again.

B) Core:: Perform 3 Rounds of :20 each
V-sit Perturbation Core

Perform 3 Rounds of :20 each
Knee-Hover Perturbation Core

Perform 3 Rounds of
10 Catches Each Reaction Drill

Cooldown: Coaches Choice