Workouts for the Week of Feb.12th

Written by Saskpro Crossfit on February 12, 2018

Monday February 12, 2018
Title: Monday
Status: pending

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

Specific Movement Prep: 2-3 Rounds of…
10 Ring Rows
10 Plank to Pushup Pressouts
9 Russian Kb Swings
:30/side Banded Lat Stretch

A) Strength:
Health:
A. Every 2:00 for 8:00 perform…
1-2 Wall Walks or 20m Hautie Bear Crawl

B. Every 2:00 for 8:00 perform…
10 Bent Over Kb Row/Arm

Fitness:
A. Every 2:00 for 8:00 perform…
1-2 Sets of Unbroken Kipping Hspu or 2 Wall-Walks
Also, you can go for negative HSPU 2-3 reps each 2:00

B. Every 1:00 for 8:00 peform….
Perform 3-5 Pullups or Jumping C2b Pullups

Advanced:
A. Every 2:00 for 8:00 peform…
2 Rope Climbs (Big Cats: Legless)

B. Every 2:00 for 8:00 perform…
2 Unbroken Set of Hspu
*Hop off a few reps before failure, rest for :15 then hop up again for 1 more set within the 2:00.
**Try to give yourself at-least a 1:00 of full rest.
***Ends up being 8 sets total

Same as last week:
Skill-work/practice work. Sharpen up the skills for The Open. Do not go to failure in here.

B) Metcon- 10:00 Amrap of… @ increasing pace:
Health:
10 Ring Rows
15 Wallballs M/W-9′
10 Box Jump w/ step-down

Fitness:
20 Wallballs- M-10′, W-9′
12 Box Jump w/ step-down 20 inch
10 Jumping Pullups or 5 Pullups

Advanced:
25 Wallballs- Rx’d
15 Box Jump w/ step-down 20/24 inch
10 Pullups
-Big Cats: Sub 10 Pullups for 3 Ring Mu
*Increasing pace, this means you should try to pick it up a bit each round, with the last 2:00 being all out.

Cooldown: Time Permitting:
Tabata Abs:
Front Plank
Side Plank L
Side Plank R
Supermans

—–

Tuesday February 13, 2018
Title: Tuesday
Status: pending

Warmup: Warmup: 5:00 General Dynamic

Specific Movement Prep: 2-4 Rounds of…
10 H.R. Pushups
5 Pronated + 5 Supinated Squat Hold Arm Raises
5 Box Jumps w/ step-down 20-30inch
5 Hang Power Snatch/Hang Power Clean/or 10 Russian Kb Swings (non-barbell folks)

A) Strength:
Health:
A- Every 2:00 for 8:00 perform…
5 Dumbbell Hang Snatch/Arm
B- Every 2:00 for 8:00 perform…
20 Russian Kb Swings- moderate/build

Fitness:
A- Every 2:00 for 8:00 perform…
5 Tng Power Snatch- Build in weight (can push it a bit here)
B- Every 2:00 for 8:00 perform…
5 Tng Power Clean- Build in weight (can push it a bit here)

Advanced:
A- Every 2:00 for 8:00 perform….
3 Touch n Go Power Snatch- Build in weight, keep them perfect
B- Every 2:00 for 8:00 perform…
5 Tng Power Clean. Build in weight but keep the snappy. Make sure butt is back on landing.

Looking to push the weights a bit this week, but let’s keep technique looking swell.

B) Metcon-1:00on/1:00 off x 8:
Health:
1- 10 Medball Cleans + 5 Burpees + Singles or Du’s til finish
2- Row for Cals

Fitness:
1- 7 Hang Power Snatch + 5 Ohs @ 45/75# (+10#) + Max Du’s til finish
2- 150/175m Row + Max Burpee Over Rower til finish

Advanced:
1- 3 Power Snatch + 3 Hang Power Snatch + 5 OHS @ 65/95 + Max Du’s til finish
2- 175/225m Row + Max Burpee Over Rower til Finish

Cooldown: PNF Hamstring Stretch 2:15/leg

—–

Wednesday February 14, 2018
Title: Wednesday
Status: pending

Warmup: Warmup- 5:00 General Dynamic

Specific Movement Prep: 2-3 Rounds of…..
:20/leg Iso-metric lung weight (can hold a bit of weight)
10 Hand Release Pushups
10 Steps/Side Monster Walk
10 Cuban Press (real light)

A) Strength::
Health:
A1. Perform 3 sets of 10 reps/leg Walking Lunge holding Single Kb in Goblet Pos. Rest 1:00
A2. Perform 3 sets of 10 Ring Rows (3111). Rest 2:00

Fitness:
A1. Perform 3 sets of 8-10 reps/leg Front Rack Barbell Walking Lunge. Rest 1:00
A2. Perform 3 sets of 10 reps/arm Single Arm Db/Kb Row(3111). Rest 2:00
*Elbows up, meet feet in middle each rep. Feather back knee.

Advanced:
A1. Perform 3 sets of 8 reps/leg Dbl Kb Front Rack Walking Lunge. Rest 1:00
A2. Perform 3 sets of 8 reps/arm Single Arm Db/Kb Row (3111) . Rest 2:00

Adv: Elbows high and together, knuckles touching, but no interlacing of fingers. Triceps parallel with the ground.

B) Metcon- For Time:
Health:
500m Row
30 Ring Rows
500m Row
20 H.R. Pushups
50 Du’s or 100 Singles

Fitness:
Row 750m
30 Pullups or Jumping C2b Pullups
Row 750m
15 Hspu or 30 H.R. Pushups (no worms please)
75 Du’s or 150 Singles

Advanced:
Row 1k
30 C2b Pullups
Row 1k
30 Hspu
100 Du’s

Big Cats: (10/15 Bar Mu instead of c2b pullups)

*Have a plan here, break up the reps
**Coaches will have to stagger starts,

Cooldown: Foam Roll
Or
Couch Stretch on Bench 2:15/leg
Floor Pec Drill 1:00/side x 2

—–

Thursday February 15, 2018
Title: Thursday
Status: pending

Warmup: Warmup 5:00 General Dynamic

Specific Movement Prep: 2-3 Rounds of….
5/side Opposite Arm/Leg Supermans
10 Kb Romanian Deadlift
2 Wall-walks
10 Ring Rows

A) Strength:
Health
A1. Every 2:00 for 10:00 perform
12 Russian Kb Swings- moderate to heavy
-rest 2:00
A2. Every 2:00 for 10:00 perform
8 Kb Romanian Deadlift- moderate to heavy
*Lots of reps here, rests are guide, but try to get in all 9 sets of work.
**Very important to keep midline engaged and tight here (Coaches, teach this)

Fitness
Same As Advanced

Advanced:
A1. Every 2:00 for 10:00 perform:
6 Tng Deadlift
-rest 2:00-
A2. Every 2:00 for 10:00 perform:
5 Tng Push Press

Not looking to build in weight here. Looking for speed on all sets. Bar speed should not be getting slower at any point, especially on the DL.

B) Metcon- 15:00 Amrap of..:
Health
15 Russian Kb Swings @ moderate weight
10 Goblet Squat
5 H.R Pushups
120m Shuttle Run

Fitness:
12 Deadlift @ 55-65/85-95#
8 Hang Power Clean- same bar
4 Sh to Oh- same bar
240m Shuttle Run

Advanced:
12 Deadlift 75/105
8 Hang Power Clean- same bar
4 Sh to Oh- same bar
240m Shuttle Run

Cooldown: 2-4:00 in the Can-Opener position

—–

Friday February 16, 2018
Title: Friday
Status: pending

Warmup: Warmup- 5:00 General Dynamic

Specific Movment Prep: 3 Rounds
10m Walking Lunge
10m Bear Crawl
10 Dislocates
10 Overhead Squat w/ Dowel

A) Strength:
Health:
A1. Sumo Goblet Squat 4 sets of 10 reps @ tempo (3111). Rest 1:00
A2. Wall-sit 4 sets of :30. Rest 1-2:00 before a1. Can hold weight if possible

Fitness:
A. In 5 sets build to heavy 5 rep front-squat. (3111). Rest s needed

Advanced:
A In 5 sets build to heav 3 Front Squat
Proper bracing is important here. Stay solid in mid-line. Pick a weight which allows you to stay locked out for the entire amount of reps. Rest as needed

B) Metcon-2:00on/2:00 off x 5:
Health:
20m Walking Lunge holding medball
10 Ab-mat Situps
30 SIngles Skips or 20 Du;s

Fitness:
20m Oh/Front Rack barbell walking lunge 45-55/75-85 (can chose oh or front rack)
10 T2b or 10 Scaled T2b
30 Du’s or 60 Singles

Advanced:
20m Oh Barbell Walking Lunge 65/95#
10 T2b
30 Du’s

*One continous amrap

Cooldown: Barbell Smash Quads

—–

Saturday February 17, 2018
Title: Saturday
Status: pending

Warmup: Warmup- 5:00 General Dynamic
Mobility- 5:00 Coaches Choice
A) 30:00 Amrap (teams of e) : 2 Rope Climbs/4 Scaled Rope Climbs (1/2 each)
4 Scaled: Wall-Walks (2 each) Rx’d: Bar Mu
6 Box Jumps (height below)
8 Burpee Over Partner (4 each)
10 Partner Deadlifts (weights below)
12 Scaled: Pullups (switch whenever) Rx’d: C2b Pullups
14 Box Jump Overs (Switch whenever)
16 Medball Cleans (switch whenever)
18 Partner Wall-balls (9 each)
200m Jog (Both Partners)
*Have people start either at the Rope Climbs or the Partner Deadlifts
*Deadlift Weights- Scaled 135/185, Rx’d 155-185/225-255
*Box Jumps: Rx’d- 30 inch, Scaled 24 inch (Scared of box jumps… wherever comfortable)
Score is rounds/reps completed
B) Core: 3 Rounds of…: 10-12 Nemesis Crunch/side
10 Kipper to Leg Lower
10 Supermans