Workouts for the Week of Feb.26th

Written by Saskpro Crossfit on February 26, 2018

Monday February 26, 2018
Title: Monday
Status: pending

Warmup: Warmup- 5:00 General Dynamic

Specific Movement Prep: 3 Rounds of..
10 Russian Kb Swings
10 Supermans
3/side Zercher Hamstring Stretch
10 Ring Rows

A) Strength:
Health:
A. Every 2:00 for 12:00 perform:
10 Kb Deadlift + 5 Pushups

Fitness
A. Every 2:00 for 12:00 perform
5 Tng Deadlift- Can build in weight, but these are intended to be fast/consistent reps. No grinding out reps.

Advanced:
A. Every 2:00 for 12:00 perform:
5 Tng Deadlift- can build in weight but speed/consistency is the focus here. There should be no grindy reps.

B) Metcon 12:00 Amrap of…:
Health
12 Kb Sdhp 12-24kg
10 Box Step-Ups (5/side)
8 Ring Rows
16 Du’s or 32 Singles

Fitness
12 Deadlift @ 95/135#
10 Box Jump w/ step-down 20 inch
8 Pullups or Jumping Pullups
24 Du’s or 48 Singles

Advanced:
12 Deadlift @ 135/185#
12 Box Jumps 20/24
12 Pullups
36 Du’s
Big Cats: 12 C2b Pullups

Cooldown: Cooldown:
2-3 Rounds of :40 Front Plank (Weight if possible)

—–

Tuesday February 27, 2018
Title: Tuesday
Status: pending

Warmup: Warmup-5:00 General Dynamic
10m Walking Lunge (Body-weight)
10m Bear Crawl
10 Goble Squat
5/side Single Arm Kb Press

A) Strength:
Health:
A. Every 2:00 for 10:00 perform 10 Goblet Squat
rest 2:00
B- Every 2:00 for 8:00 perform 10 Dbl Arm Kb Press (Seated)

Fitness:
A. Take 10:00 to build to a 5 rep max Front Squat @ 3111 tempo.
rest 2:00
B- Take 8:00 to build to a 5 rep max Press.

Advanced:
A. Take 10:00 to build to a 3 rep max Front Squat @ no tempo.
-rest 2:00-
B. Take 8:00 to build to a 3 rep max Press.
B) Combo

Metcon: A. Emom til failure (stop @ 8:00 max)
Health:
Each minute perform the following:
3 Burpee
5 Wall-balls
* add 1 rep/round/movement til failure

Fitness: 45-65/75-95 (once you chose a weight no changing mid emom)
Each minute perform an unbroken set of the following:
1 Hang Cluster
1 Front Squat
1 Sh to Oh
*Add 1 rep/movement/round until failure

Advanced: 65-95/95-135 (once you chose a weight no changing mid emom)
Each minute perform an unbroken set of the following:
1 Cluster
1 Front Squat
1 Push Press
*Add 1 rep/movement/round til failure

B. After your last round of the Emom, rest 2:00 and then move immediately into B.

Health: For Time
40 Air Squats
20 Du’s or 40 Singles
10 Burpees

Fitness/Advanced Complete for Time:
60 Wallballs Rx’d or M-10′, W-9′
40 Du’s
20 Burpees
*For every drop on the wall-balls the penalty is a 100m Shuttle Run.

Cooldown: Pigeon Pose 2:15/leg

—–

Wednesday February 28, 2018
Title: Wednesday
Status: pending

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

Specific Movement Prep- 2-3 Rounds of…
8 Ring Rows
8 H.R. Pushups
5 Box Step-Up/Leg
15 Russian Kb Swings

A) Strength- Every 1:00 for 15:00 perform…:
Health
1- 8 Ring Rows
2- Du Practise or Single for :40
3- 8 H.R. Pushups

Fitness
1- 5-10 Pullups or 10 Jumping C2b Pullups (open focus) or 8 Ring Rows (Strength focus)
2- 5-10 Hspu or 10 H.R. Pushups or 2 Hspu Negatives (1 ab-mat allowance)
3- :40 Du’s or Du Practice

Advanced:
1- :40 Du’s
2- 1 set of unbroken kipping hspu
3- 1 set of unbroken c2b pullups
*For 2/3 if more than 10 complete 1 set/minute, if less than 10 can go for 2 sets/minute.
Big Cats:
3- Ring or Bar Mu

Approach this as skill-work. Dont’ stress yourself about getting as many reps as possible. Use this time to improve your technique on these movements.

B) Metcon- 5:00on/3:00 off x 3 @ 85% output : AMRAP 1
Health
Row 200m + 5 Burpee + 10 Ab-mat Situps

Fitness
100m Shuttle Run
15 Kb Sdhp @ moderate weight

Advanced:
5 Kb Sh to Oh/Arm
5 Box Step-Ups/Leg
15 Russian Kb Swings -moderate

AMRAP 2
Health
5 Box Jump Overs 20/24inch
10 Sh to Oh @ 45-65/75-95
15 Russian Kb Swings 16-20/20-24kg

Fitness
Row 225m + 5 Burpee Over Rower + 5 T2b/K2e/Hanging Leg Raises

Advanced:
100m Shuttle Run
15 Sdhp @ 45-65/75-95

Amrap 3:
Health
100m Shuttle Run
15 Sdhp @ 65/95

Fitness
5 Box Jump Overs 20/24inch
10 Sh to Oh @ 65-75/95-105
15 Ameican Kb Swings 20/24kg

Advanced:
Row 250m + 5 Burpee Over Rower + 10 T2b

Cooldown: Cooldown: Coach Led Stretch

—–

Thursday March 1, 2018
Title: Thursday
Status: pending

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

Specific Movement Prep- 3 Rouds of…
Empty Barbell Warmup

Non barbell Folks:
10 Single Kb Row
10 Goblet Squat
10 Romanian Kb Deadlift
5 Kb Push Press/Arm

A) Strength::
Health
A- Every :90 for 6 sets perform…
8 Medball Slams

B- Every :90 for 6 sets perform…
3 Db Hang Snatch/Arm

Fitness
A- Every :90 for 6 sets perform…
5 Tng Power Snatch- build (Hang Snatch for those without mobility)

B- Every :90 for 6 sets perform…
5 Tng Hang Power Clean & Jerk

Advanced:
A- Every :90 for 6 sets perform
5 Tng Power Snatch – build

B- Every :90 for 6 sets perform
5 Tng Hang Power Clean & Jerk- build

B) Metcon- For Time:
Health
600m Row
45 Wallballs M/W-9′
30 Russian Kb Swings – moderate
15 Burpees

Fitness
700m Row
50 Wallballs M-10′, W-9′
30 Burpees
15 Power Cleans @ 65-95/95-135

Advanced:
800m Row
60 Wallballs Rx’d
40 Burpees
20 Power Cleans @ 105/165#
This is a chipper, so chip away!

Time Cap: 15:00

Cooldown: If there is time:
Front Plank 3 x :45 (Weighted if possible)

—–

Friday March 2, 2018
Title: Friday
Status: pending

Warmup: Warmup-5:00 General Dynamic

Specific Movement Prep- 3 Rounds…
10 Plank to Pushup Pressouts
8 Trap 3 Raise
:30 Wall-sit
5/side Opposite Hand to Toe Touches
10 Steps Monster Walk/Leg

A) Strength:
Health 4 Rounds
A1. Perform 4 sets of 20m Walking Lunge holding KB in front. Rest 1:00 before a2.
A2. Perform 4 sets of 10 Ab-mat Situps or Scaled T2b. Rest 2:00 before a1.

Fitness: 4 Rounds
A1. Perform 4 sets of 20m Front Rack Barbell Walking Lunge 20-30/35-45kg (everyone start @ 30/45kg). Rest 1:00 before a2.
A2. Perform 8 T2b or K2e or 10 Scaled T2b. Rest 2:00 before a1.

Advanced:
A1. Perform 4 sets of 20m Oh Barbell Walking Lunge 30-45/45-60kg (everyone start @ 30/45kg). Rest 1:00 before a2.
A2. Perform 10 T2b. Rest 2:00-3:00 before a1.

B) Metcon: 1:00on/1:00 off x 9 (3 stations, 3 rounds @ each): Each 1:00 round is an amrap.

Health
1- 40 Singles or 20 Du’s + 8 H.R. Pushups
2- 5 Burpees + 5 Box Jumps/Plate Jumps + 5 Ring Rows
3- Row for Metres

Fitness
1- 25 Du’s or 50 Singles + 10 Hspu or 10 H.R. Pushups
2- Row for metres
3- 8 Burpee Box Jumps + 8 Pullups

Advanced:
1- Row for metres
2- 10 Burpee Box Jumps + 10 C2b Pullups
3- 30 Du’s + 15 Hspu

Cooldown: 2 x :30/side Banded Lunge Lat Stretch
2 x 6/side T-Spine Twists

—–

Saturday March 3, 2018
Title: Team Workout
Status: pending

Warmup: Warmup- Coaches Choice
Mobility- Coaches Choice
A) Teams of 3: 3 Rounds For Time

Athlete 1
Rx’d-Row 750m
Scaled- 600m

Athlete 2
Amrap of….
Rx’d- 4 Hspu + 6 T2b + 8 Box Jump Overs 20/24 inch
Scaled- 4 H.R. Pushups + 6 Hanging Leg Raises/K2e/T2b + 8 Box Jumps 20 inch

Athlete 3
Rx’d- 4 C2b Pullups + 6 Sh to Oh @ 95/135 + 8 Deadlift – same bar
Scaled- 4 Pullups + 6 Sh to Oh @ 65/95 + 8 Deadlift- same bar
Rest 1:00 before next round

*Station switches are based on the 750m Row, and the other stations are amraps….
Score is total COMPLETED rounds at station 2/3.
*After each athlete has completed each station 1 time, rest for 1:00 and start round 2.

B) Core: :40on/:20 off x 8
-Flutter Kicks
-Lying Leg Lowers
-Hollow Rock
-Russian Twists