Workouts for the Week of Dec.4th

Written by Saskpro Crossfit on December 3, 2017

Monday December 4, 2017
Title: Monday
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 (Pause of 1 at top, 2 on way down, 1 at bottom). Rest 2-3:00 b/w sets.

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

*The rep-range for the wave has dropped, so make sure you are lifting more weight than the 8-6-4’s.

B) Metcon- 5:00on/3:00 off x 3:
Health:
5 Ring Rows
10 H.R. Pushups
15 Wall-balls M/W-9′
20 Singles or Du’s

Fitness:
5 Pullups
10 Sh to Oh @ 45-65/75-95#
15 Wallballs M-10′, W-9′
20 Du’s or 50 Singles

Advanced:
5 C2b Pullups
10 Push Press @ 65/95#
15 Wallballs Rx’d
20 Du’s

One continuous Amrap, however the goal should be to stay consistent with your output throughout.
Cooldown: Cooldown Mobility:

2 Rounds of…
1:00/side Pigeon Pose or elevated pigeon
1:00/side Couch Stretch on Bench or Wall

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Tuesday December 5, 2017
Title: Tuesday
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 4 sets of 6 reps (3111). Rest 2-3:00 b/w sets)

*Look to add weight from last week, but don’t expect fire-works in terms of kg increase.
**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- 16:00 Amrap of… @ 80% output:
Health:
100m Shuttle Run
10 Burpees
10m Walking Lunge- bodyweight
10 Kipper to Leg Lower
10m Bear Crawl
20 Russian Kb Swings- moderate

Fitness:
100m Shuttle Run
15 Burpees
20m Walking Lunge- bodyweight
10 T2b/K2e or 15 Scaled T2b *bent arms is cheating on the scaled t2b
20m Bear Crawl
20 Russian Kb Swings 16-20/20-24kg

Advanced:
100m Shuttle Run
15 Burpees
20m Walking Lunge- bodyweight
15 T2b
20m Houtie Bear Crawl
15 American Kb Swings 20/24kg Big Cats 24/32kg

Score total rounds
Cooldown: Cooldown:
Foam Roll or Lax Ball Smash- Pick one or two areas.

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Wednesday December 6, 2017
Title: Wednesday
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- 3:00on/2:00 off x 4:
Health:
Row 175m
15 Box Jumps
Max H.R. Pushups til finish

Fitness:
Row 200/225m
20 Box Jump 20 inch (m/f)
Max Hspu or H.R. Pushups til finish

Advanced:
Row 225/250m
25 Box Jump 20/24
Max Hspu til finish

*Start at beginning each round… can stagger starts if needed.
** Goal would be to have similar scores each round and stay away from muscle-fatigue. That means it is not the best option to go for a massive unbroken set right off the start unless you’ll be able to maintaint it on all rounds.
25-10-7-5 = 47 total reps
15-15-15-15-= 60 reps

Cooldown: Cooldown: 2 Rounds of…
1:00/side Banded Lunge Lat Stretch
6/side T-spine Openers *hips stay square, bottom ribs stay down
6/side T-Spine Twists *hips stay square

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Thursday December 7, 2017
Title: Thursday
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 12 sets perform…
even- 3 Db Snatch/Arm (moderate)
odd- 8 Medball Slams

Fitness: Every :90 for 12 sets perform….
1 High Hang Power Snatch w/ 3 second pause in dip
1 Hang Power Snatch w/ 3 second pause just above knee
1 Hang Power/Squat Snatch
*The pauses will limit weight, focus here is perfect movement/bar path, not super heavy weight.

Advanced: Every :90 for 12 sets perform…
1 Power Snatch w/ 3 second pause in landing (butt-back, good landing position, elbows high)
1 Hang Snatch Clean w/ 3 second pause just above knee
.Drop Bar/Setup
1 Squat Snatch
*Can build in weight, nothing over 85% of 1rm Power Snatch

Note: Technique focus, make these count. Repeat from week 2, we will be focusing on lots of oly reps in this cycle to really get technique going.

B) Metcon- 15 Ftw (15:00 Amrap):
Health:
5 Burpee
15 Kb Deadlift @ 12-24kg
10 Burpee
10 Russian Kb Swings -same kb
15 Burpee
5 Kb Push Press/Arm -same kb (Stay tight, no leaning)

Fitness:
5 Burpee Over Bar
15 Deadlift @ 65/95#
10 Burpee Over Bar
10 Hang Power Clean- same bar
15 Burpee Over Bar
5 Sh to Oh @ -same bar

Advanced:
5 Burpee Over Bar
15 Deadlift @ 95/135#
10 Burpee Over Bar
10 Hang Power Clean- same bar
15 Burpee Over Bar
5 Sh to Oh @ -same bar

*Please pace this one out, or it will get really uncomfortable really fast. Walking pace to start.
**Tempting to try to go unbroken early on, but that is not the best approach
***Score is total Reps

Cooldown: Cooldown:
5-10:00 Super Easy Zone 1 Row Bike or Walk. (Should be able to have a chat during this) Flush the system.

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Friday December 8, 2017
Title: Friday
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 msut 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 Squats

A) Strength::
Health:
A1. Goblet Squat 12, 10, 8, 12, 10, 8 (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 Tempo (30×1). Rest 2-4:00 b/w sets.

Advanced:
A. Back Squat 7,5,3,7,5,3 (No tempo) Rest 2-4:00 b/w sets.

Reps have dropped, weight should be up. Keep technique snazzy though ;)

B) Metcon- For Time *Can push here, but be wise my friends*:
Health: 3 Rounds
20m Walking Lunge Holding 12-20kg Kettlebell in front
15 Ring Rows *try to keep feet in same position throughout metcon
30 Du’s or 50 Singles

Fitness: 3 Rounds
20m Front Rack Barbell Lunge 45-65/75-95#
15 Pullups or Jumping Pullups
50 Du’s or 75 Singles

Advanced: 3 Rounds
20m Oh Walking Barbell Lunge 65/95#
25 Pullups
50 Du’s

Good idea to break up the lunges, pullups, and du’s. Larger sets here to mimic the open feel. Have a plan and stick to it.

Cooldown: Cooldown:
Foam Roll Glute and Quads
2:00/leg PNF Hamstring Stretch

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Saturday December 9, 2017
Title: Team Wod
Status: pending

Warmup: Warmup- Coaches Choice

Mobility Coaches Choice
A) Metcon- Teams of 2: 8:00 Amrap
P1: Row 15 Cals
P2: Max Burpee Box Jump Overs 20/24 inch *Recommend using step-down
-switch-
*Score is total Cals + Total BBJ

Rest 3:00

8:00 Amrap
15 Partner Pushups (each do a pushup- clap at top)
30 Partner Wall-ball Over Rig (15 each)
45 Du’s (switch whenever)
*Score is Reps

Rest 3:00

8:00 Amrap
200m Shuttle Run (swith every 20m)
20m Wheel-barrow (Each) *If uncomfortable with this, each do bear crawl
100m Farmer Carry (Switch every 50m) *Rest partner performs plank

*Can stagger starts and have different teams start at different stations

Cooldown: Cooldown:
Coaches Choice
Or

Reaction Drill
2 sets of 10 reactions each partner (make sure to catch on top of ball)
+
2 sets of :30 each V-Sit Perturbation Core
+
2 sets of :30 each Knee-Hover Perturbation Core

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