Workouts for the Week of Jan 15th

Written by Saskpro Crossfit on January 14, 2018

Workout Log: Saskpro Crossfit
Monday January 15, 2018
Title: Day 1
Status: pending

Warmup: Warmup- 5:00 General Dynamic

Specific Movment Prep: 3 Rounds
10m Monster Walk
10m Walking Lunge
Side Plank w/ Leg Raise 6-8/side
Banded Hip Thrusts 8 Reps (3211)
10 Sumo Goblet Squats

A) Strength::
Health:
A1. Goblet Squat 4 sets of 12 reps @ tempo (3111). Rest 1:00
A2. Split Squat Iso Hold 4 sets of :20/side. Rest 1-2:00 before a1.

Fitness:
Front Squat 15,15,12,12,9,9. Rest up to 3:00 b/w sets. Tempo (31×1).

Advanced:
Front Squat 15,15,12,12,9,9. Rest up to 3:00 b/w sets. No tempo.

High Rep Range- So technique should be perfect. You should be adding weight throughout here.

Focus on proper breathing/bracing. You should be exhaling and inhaling at the top of each rep.

B) Metcon 4:00on/3:00 off x 3:
Health:
10 No Pushup Burpees
12 Wallballs M/W-9′
24 Du’s or 40 Singles
12 Box Step-Ups (6/leg)
10 H.R. Pushups

Fitness:
10 Burpees
15 Wallballs M-10′, W-9′
30 Du’s or 50 Singles
15 H.R. Pushups or (10 Hspu)
10 Box Jumps w/ step-down 20 inch

Advanced:
10 Burpees
15 Wallballs Rx’d
30 Du’s
15 Hspu
10 Box Jumps 20/24 inch

*Start from beginning each round.
*Score is round with least amount of reps

Cooldown: Couch Stretch 2:15/leg
Lax Ball Smash Glutes

—–

Tuesday January 16, 2018
Title: Day 2
Status: pending

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

Specific Movement Prep: 3 Rounds of…
5 Scap Pullups
7 Ring Rows
9 Russian Kb Swings
:30/side Banded Lat Stretch

A) Strength: (Skill Work/Practice Day) :
Health:
A. Every 2:00 for 8:00 perform…
3 Scaled Rope Climbs

B. Every 2:00 for 8:00 perform…
8-10 Ring Rows (3111).

Fitness:
A. Every 2:00 for 8:00 perform…
1-2 Rope Climbs or 3-4 Scaled Rope Climbs

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

Advanced:
A. Every 2:00 for 8:00 peform…
1-2 Unbroken Sets of Ring Mu (This is practice/sharpening)
*Be conservative here. 4 sets of 2 is better than 5, 1, 0 , 0.

B. Every 2:00 for 8:00 perform…
2 Unbroken Set of C2b Pullups
*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

B) Metcon- 16:00 Amrap of…:
Beginner:
6 Medball Slams- moderate to heavy
8 Ab-mat Situps
10m Bear Crawl
10m Walking Lunge
16 Russian Kb Swings- moderate
18 Calorie Row

Intermediate:
6 Hang Power Clean @65/95#
8 T2b or Scaled T2b
20m Bear Crawl
16 Russian Kb Swings 16/20kg
20 Calorie Row

Advanced:
6 Power Clean @ 95/135
8 T2b
20m Bear Crawl
16 American Kb Swings 20/24kg
24 Calorie Row
*Will need to stagger starts to accomodate rowers. Have 1 group start at beginning and one group start on row.
**This is a grip intensive workout, so be smart with breaking up reps.

Cooldown: Cooldown: (Extra strength work, for those who want it)
2-3 Rounds of…
8 Bent Over Db Row/side (3111)
10 Hammer Curls (3111)
12 Supinated Curls (3111)

—–

Wednesday January 17, 2018
Title: Day 3
Status: pending

Warmup: Warmup: Burgener Warmup

Specific Movement Prep: 2 Rounds of
1:00/side Kb Ankle Dorsiflexion
10 Snatch Balance w/ empty bar
10 Hang Snatch w/ empty bar

A) Strength:
Health:
A. Every :90 for 5 Rounds Perform:
-12 Russian Kb Swings (moderate weight)
B. Every :90 for 5 Rounds Perform:
3 Db Hang Snatch/Arm (moderate weight)

Fitness:
A. Every :90 for 5 Rounds Perform:
5 Touch n Go Power Snatch- build in weight (perfect technique)
*If mobility is not there, or not an open athlete, go to hang power snatch instead.
B. Every :90 for 5 Rounds Perform:
5 Touch n Go Power Clean (build in weigtht)
*If mobility is not there, or not an open athlete go to hang power clean instead.

Advanced:
A. Every :90 for 5 Rounds Perform:
5 Tng Power Snatch – Build in weight
B. Every :90 for 5 Rounds Perform:
5 Touch n Go Power Clean – Build in weight, keep them snappy!

B) Metcon 2:00on/2:00 off x 4 :
Health:
6 Ring Rows
6/side 1 Arm Russian Kb Swings
6 Burpees
12 Du’s or 24 Singles

Fitness:
3 Pullups or 6 Jumping C2b Pullups
6 Hang Power Snatch @ 45-55/75-85
12 Burpees
18 Du’s or 36 Singles

Advanced:
3 C2b Pullups
6 Hang Power Snatch @ 75-105
12 Burpees
18 Du’s

Start from beginning each round.

Cooldown: Cooldown:
2-3 Rounds of:
:30 Banded Tri/Lat Stretch
:30/side Floor Pec Drill
:15-:30 Dead Hang

—–

Thursday January 18, 2018
Title: Day 4
Status: pending

Warmup: Warmup- 5:00 General Dynamic

Specific Movement Prep: 2-3 Rounds of…..
10 Perfect Air Squat
10 Plank to Pushup Pressouts
5/side Cooks Glutes
10 Cuban Press (Really light)

A) Strength: :
Health:
A1. Perform 3 sets of 10 reps/leg Walking Lunge holding Kb’s or Db’s at side. Rest 1:00
A2. Perform 3 sets of 10 reps/arm Bent Over KB/DB Row (3111). Rest 2:00

Fitness:
A1. Perform 3 sets of 8-10 reps/leg Barbell Backrack Walking Lunge. Rest 1:00
A2. Perform 3 sets of 8-10 reps Supinated Barbell Row (3111). Rest 2:00

Advanced:
A1. Perform 3 sets of 8 reps/leg Barbell Backrack Walking Lunge. Rest 1:00
A2. Perform 3 sets of 8 reps Pronated Barbell Row (31×1). Rest 2:00

B) Metcon-14:00 Amrap of..:
Health:
10 Goblet Squats 12-20kg
10 Ab-mat Situps
100m Shuttle Run

Fitness:
3 Thrusters @ 55-65/85-95 (Can go lighter)
3 T2b/K2e or Scaled T2b or Ab-mat SItups (no hanging leg raises)
5 Thrusters
5 T2b/K2e/Scaled T2b
7 Thrusters
7 T2b/K2e/Scaled T2b
210m Shuttle Run
10m Bear Crawl

Advanced:
3 Thrusters @ 75-105#
3 T2b
5 Thrusters
5 T2b
7 Thrusters
7 T2b
210m Shuttle Run
10m Bear Crawl

Cooldown: Couch Stretch 2:15/leg

Or

Banded Hip Distraction 2:15/leg

—–

Friday January 19, 2018
Title: Day 5
Status: pending

Warmup: Warmup 5:00 General Dynamic

Specific Movement Prep: 2-3 Rounds of….
10 Supermans
5/side Single Leg Oppisite Hand to Toe Touches
10 Pushups
10 Bent Over Row (kb or barbell/light)

A) Strength::
Health:
A1. Kb Sumo Deadlift 3 sets of 8-10 reps (3111). Rest :45
A2. Kb Goblet Sumo Squat 3 sets of 10-12 reps (3111). Rest :45
A3. Russian Kb Swings 3 sets of 15 reps. Rest 2:00

*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

Fitness:
Same as Advanced

Advanced:
A1. Deadlift Touch n Go 15, 15, 12, 12. Rest 1:00
A2. Push Press Touch n Go 15, 15, 12, 12. Rest 1-2:00
*Looking for efficient safe technique here. Build in weight across the six sets.
**The 9’s are missing on purpose… otherwise it would take too long.

Be best to have people partner up so they can share bars here (1 Dl bar, 1 PP bar)

B) Metcon- 5 Rounds For Time (20:00 Time Cap):
Health:
8 No Pushup Burpees (tummy tight)
6 Ring Rows
24 Singles or 12 Du’s
8 Box Jumps or (4/leg step-up)
6 H.R. Pushups
Rest 1:00

Fitness:
8 Burpees
8 Pullups or 8 Ring Row
20 Du’s
8 Box Jump w/ step-down 20 inch
8 H.R Pushups or 4-6 HSPU (If you do 6 it is 6 for all rounds, if you do 4 its 4 for all rounds)
Rest 1:00

Advanced:
10 Burpees
10 Pullups
20 Du’s
10 Box Jumps 20/24inch
10 Hspu
Rest 1:00

*Goal here is to be able to matc your time to complete each round.

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

—–

Saturday January 20, 2018
Title: Team Workout
Status: pending

Warmup: Warmup- Coaches Choice
Mobility- Coaches Choice

A) 15:00 Amrap of….(Teams of 2) :
Partner 1: 3 Rounds Cindy
Partner 2: Row for Cals
-switch-

Rest 5:00 before B.

B) 15:00 Amrap of… (Teams of 2) :
10 Partner Pushups (10 Pushups Each, 1 at a time, clap at the top)
20 Partner Wall-ball Over Rig (10 each)
10 Medball Situp w/ Pass to Partner (10 each)
20 Burpee to Plate (10 each)

Cooldown: :30on/:30 off x 4
-Flutter Kicks
-Russian Twists

-Rest 2:00-

:30on/:30 off x 4
Kipper to Leg Lower
Mountain Climbers