Workouts for the Week of Feb.19th

Written by Saskpro Crossfit on February 18, 2018

Monday February 19, 2018
Title: Monday
Status: pending

Warmup: Warmup-5:00 General Dynamic

3 Rounds of:
10 Dislocates
5 Snatch Balance
10 Pushup to Plank Pressouts
10 Air Squat in front of wall

A) Strength:
Health:
A1. Goblet Squat: Perform 4 sets of 10-12 reps (31×1). Rest 1:00 before a2.
A2. Hip Bridges Perform 4 sets of 10-12 reps (32111). Rest 1-2:00 before a1.

Fitness:
A. Take 5 sets to build to an 8 rep max OHS. Rest up to 4:00 b/w sets towards the end.

Advanced:
A- Take 5 sets to build to a 5 rep max OHS. Rest up to 4:00 b/w sets towards the end.

B) Metcon :30on/:30 off x 16 (4 stations, 4 rounds each) @ increasing pace:
Health:
1- 10 Russian Kb Swings + 10 Goblet Squat – moderate
2- 5 H.R. Pushups + 10 Du’s or 20 Singles
3- 5 Medball Slams + 5 Burpees
4- Row for Metres

Fitness:
1- 3 Db Snatch/Arm (20/40#)
2- 5 Hspu + 15 Dus (Scales: 10 H.R. Pushups/ 30 Singles)
3- Row for Metres
4- 5 Hang Power Snatch @ 45-65/75-95# + 3 Burpees

Advanced:
1- Row for Metres
2- 5 Tng Power Snatch @ 60% of 1rm + 3 Burpee Over Bar
3- 10 Hspu + 15 Du’s
4- 3 Db Snatch/Arm (30/50#)

*Continuous amrap at each station
*Db snatches you continue for the whole :30 but switch hands every 3 reps.

Cooldown: 2 x 1:00/side Banded Lat Stretch

—–

Tuesday February 20, 2018
Title: Tuesday
Status: pending

A) Strength:
Health: Every :90 for 12 rounds (3 stations 4 rounds each)
1- 6 Kb Push Press / Arm (moderate weight)
2- 8-10 Ring Rows
3- 10 Plank to Pushup Pressouts

Fitness: Every :90 for 12 rounds (3 stations 4 rounds each)
1- 10 Touch N Go Push Press- can build in weight
2- 1-2 Unbroken Sets of Pullups or 10 Jumping C2b Pullups
3- 1-2 Unbroken Sets of Kipping Hspu or 10 H.R. Pushups or 2 Wall-Walks

Advanced: Every :90 for 12 rounds (3 stations 4 rounds each)
1- 8 Touch N Go Push Press- can build in weight
2- 1 Unbroken Set of C2b Pullups (hop off 1-2 reps before true failure)
3- 1 Unbroken Set of Kipping Hspu (no resting on head, rest 1-2 reps before true failur)

B) Metcon- 12:00 Amrap of…:
Health:
8 Scaled T2b (Slow and controlled)
100m Shuttle Run
8 H.r Pushups
10 Box Step-Ups or Box Jumps 20 inch or whatever is comfortable.

Fitness:
8 T2B or 12 Ab-mat Situps
100m Shuttle Run
12 Sh to Oh @ 45-55/75-85#
14 Box Jump w/ stepdown 20 inch

Advanced:
8 T2b
100m Shuttle Run
12 Sh to Oh @ 65/95#
14 Box Jump Overs 20/24 inch

Cooldown: Stretch Ankles on Wall 2 x 1:00/side

—–

Wednesday February 21, 2018
Title: Wednesday
Status: pending

Warmup: Warmup- 5:00 General Dynamic

Specific Movement Prep: 2-3 rounds of….
40m Dbl Kb Front Rack Carry
10 Goblet Squat
5 Box Jumps
:15-:30 Dead Hang

A) Strength: :
Health:
A. Every 2:00 for 10:00 perform: 5 Hang Dumbbell Clean/Arm
B. Every 2:00 for 10:00 perform: 15 Russian Kb Swings -moderate

Fitness:
A. Build to heavy 5 touch n Go Power Clean or Hang Power Cean in 10:00
B. Every 2:00 for 10:00 perform 5 Tng Hang/Power Clean @ 65-70% of today’s heavy 3

Advanced:
A. Build to heavy 3 touch n Go Power Clean in 10:00
B. Every 2:00 for 10:00 perform 5 Tng Power Clean @ 60-65% of today’s heavy 3

B) Metcon- 7:00Ladder/4:00 off/ 7:00 Ladder:
Health:
8 Du’s
6 Russian Kb Swings- moderate
4 Burpees
2 Box Step-Up (1/leg)
*Add 1 reps/movement/round

Fitness:
8 Du’s or 20 Du’s
6 Russian Kb Swings 16-20/20-24kg
4 Burpees
2 Box Jumps
*Add 2 reps/movement/round (if singles add 4/round)

Advanced:
8 Du’s
6 American Kb Swings 20/24kg (Big Cats: 24/32kg)
4 Burpee Box Jump 20/24 inch
*Add 2 reps/movement/round

Cooldown: Couch Stretch On Bench 2:30/leg

—–

Thursday February 22, 2018
Title: Thursday
Status: pending

Warmup: Warmup- 5:00 General Dynamic

Specific Movement Prep: 2-3 Rounds
:30/side Floor Pec Drill
5 Scap Pullups
10 Front Squat (goblet squat)
10 Press (Pushups)

A) Strength::
Health:
A1. Dbl Arm Kb Thrusters: Perform 4 sets of 12 reps. Rest 1:00 before a2.
A2. Monster Walk: Perform 4 sets of 10 steps/side. Rest 1-2:00 before a1.

Fitness:
A. Thruster: Perform 15, 12 ,9, 15, 12, 9. Rest 2-3:00 b/w sets.

Advanced:
A. Thruster: Perform 12, 9, 6, 12, 9, 6. Rest 2-3:00 b/w sets.

B) Metcon- For Time:
Health:
10 Plank to Pushup Pressouts
20 Ab-mat Situps
30 Wallballs M/W-9′
10 H.R. Pushups
20m Walking Lunge
30 Wallballs M/W-9′

Fitness:
60 Wallballs M-10′, W-9′
50 Du’s or 100 singles
40m Walking Lunge holding med-ball
30 Burpees
20 T2b or 40 Ab-mat Situps
1:00 Front Plank (20m shuttle run penalty for drop, be strict with technique)

Advanced:
10m Hanstand Walk
20 T2b
30 Burpees
40m Walking lunge holding med-ball OH
50 Du’s
60 Wallballs Rx’d

Friday Open Workout 18.1?
—–

Saturday February 24, 2018
Title: Team Workout
Status: pending

Warmup: Warmup- Coaches Choice
Movement Prep- Coaches Choice
A) Teams of 2: 10:00 Amrap
200m Shuttle Run (switch every 20m)
30 Sh to Oh (45-65/75-95#, Rx’d 85/115#) (Switch whenever)
20 Burpee Box Jump Over (switch every rep)

Rest 5:00

10:00 Amrap
30 Hang Power Clean @ 65/95, 95/135 (Switch whenever)
50 Wallballs (switch whenever)
30 H.r. Pushups, Hspu, or Ring Dips (chose one for the whole amrap)

Rest 5:00

10:00 Amrap
P1- 250m Row
P2- Farmer Carry (heavy) til P1 is finished
-switch-
P1- 50 Du’s or 100 Singles
P2- Front Plank til P1 is finished
-switch-

Cooldown: Cooldown: 3 Rounds of…
Side Plank :20/side (weighted if possible)
Nemesis Crunch 10-15/side
20 Hollow Rocks or 10 Kipper to Leg Lower