Workouts for the Week of Jan.1st

Written by Saskpro Crossfit on January 2, 2018

Tuesday January 2, 2018
Title: Tuesday
Status: pending

Warmup: Warmup- 5:00 General Dynamic

Specific Movement Prep: 3 Rounds of…
8 Trap 3 Raise
8 Plank to Pushup Pressouts
8 Pushups
+ Coaches Choice

A) Strength:
A. Alternating Dumbbell Bench Press or H.R. Pushups
4 sets of 8-10 reps/arm (Pause of 2 at top, 2 on way down, 2 at bottom). Rest :30 b/w arms, 1-2:00 b/w sets.

A. Bench Press 7, 5, 3, 7, 5, 3. *No Tempo. Rest 2-3:00 b/w sets.

A. Bench Press 6, 4, 2, 6, 4, 2. (No tempo). Rest 2-3:00 b/w sets.

*Push it here, as there is no tempo for intermediate and advanced the reps have lowered. Remember however that next week is test week, not this week.

B) Metcon 1:00on/1:00 off x 10:
20m Shuttle Run
5 Burpees
10 Du’s or 15 Singles
5 H.R. Pushups

40m Shuttle Run
15 Du’s or 45 Singles
10 Burpees
5 Sh to Oh @ 65/95#

40m Shuttle Run
15 Du’s
10 Burpees Over Bar
5 Sh to Oh @ 95/135#

*One continuous amrap
Cooldown: Kb Ankle Dorsiflexion
DDD 3 Rounds of 3 reps per position hold for 5 seconds at each


Wednesday January 3, 2018
Title: Wednesday
Status: pending

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

Specific Movement Prep: 2-3 Rounds
10m Walking Lunge- bodyweight
10m Monster Walk
10 Air Squat
10 Glute Bridges (bodyweight)

A) Strength:
A1. Goblet Sumo Squat 12, 10, 8, 12, 10, 8. (3211). Rest 2-4:00 b/w sets.

*Make sure shins are like pillars, straight up and down. You do not want your knees inside your toes here.

A. Front Squat No Tempo Rest 2-4:00 b/w sets.
*No tempo, but no bouncing out of the bottom. The eccentric should still be controlled. Bouncing is very risky unless you have been lifting for 5+ years and know how to do it properly.

A. Front Squat 6,4,2,6,4,2. (No tempo) Rest 2-4:00 b/w sets.

B) Metcon- 4 Rounds For Time:
8 Ring Rows
8 H.R. Pushups
8 Scaled T2b
8 Dbl Kb Thrusters @ moderate weight

8 C2b Pullups Scaled: or Jumping C2b Pullups
8 Hspu or 12 H.r. Pushups
8 T2B/K2E or Scaled T2b
8 Thrusters 45-65/75-95#

2 Ring Mu
4 Strict Hspu
6 T2b
8 Thrusters @ 85/115#

*Today is a challenging workout, that is why there are extra scaled versions provided.
**If someone is going Rx’d or scaled Rx’d, how about a generous 15:00 time-cap.

Cooldown: Lax Ball Smash Glutes and Shoulders


Thursday January 4, 2018
Title: Thursday
Status: pending

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

Specific Movement Prep: 3 Rounds of…
6 Single Arm Kb Press/Side (Elbow in front)
40m Dbl Kb Front Rack March
2 Wall-Walks
+ Coaches Choice

A) Strength::
Beginner: Every :90 for 12 sets perform…
1- 10 Seated Dumbbell Press (pause of 2 up top, count to 3 on the way down)
2- :30-:40 Front Plank (weight if possible)
3- 8-10 H.R. Pushups

Intermediate: Every :90 for 12 sets perform….
Perform 3 Split Jerk

Advanced: Every :90 for 12 sets perform…
Perform Split Jerk 3,3,3,2,2,2

*Can build in weight, nothing over 85% of 1rm Jerk
**No pauses at all this week, so you can likely increase weight.

B) Metcon-:30on/:30 off x 20 (5 stations, 4 rounds each):
1- Dead Hang on Pullup Rig
2- Walking Lunge Bodyweight
3- Burpees
4- Du’s or Singles
5- Kb Sdhp 12-20kg

1- Rope Climbs or Scaled Rope Climbs
2- Walking Lunge w/ empty bar in front-rack (m/f bars)
4- Du or Du Practise
5- Kb Sdhp 24/32kg or Alternating Db Snatch

1- Burpees
2- Walking Lunge w/ 65/95# in Front Rack
3-Rope Climbs
4- Du’s
5- Alternating Db Snatch (open weights)
*This is about finding a smooth sustainable rhythym that you can continue for the full :30 without breaks.
**Score: 1 score for each exercise which is the lowest amount of reps completed in a round. 10m= 10 reps for lunges.

Cooldown: Full Body Foam Roll


Friday January 5, 2018
Title: Friday
Status: pending

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

Specific Movement Prep:
20m Bear Crawl
10 Supermans
10 Kb Romanian Deadlift
+ Coaches Choice

A) Strength:
A1. Kb Romanian Deadlift Perform 4 sets of 12 reps (3111). Rest 1:00 before a2.
A2. Bird-Dogs Perform 4 sets of 6/leg (slow and controlled). Rest 1:00 before a1.

A. Deadlift 7, 5, 3, 7, 5, 3 Touch n Go. Rest 2-3:00 b/w sets.
*Touch n go, but that does not mean speed. It means do not release tension throughout the entire set. Quick breathe in and out at the top is the best bet.

A. Deadlift 6,4,2,6,4,2 Touch n Go . Rest 2-3:00 b/w sets)

*I’d recommend staying at around 8-085% here or else you will be influencing next week’s testing.

B) Metcon- 12:00 Amrap @ incease output every 2:00:
150m Row
10 Plank to Pushup Pressouts
15 Russian Kb Swings -moderate
5 H.R. Pushups

200m Row
10 Hspu or H.r. Pusups
5 Hang Power Snatch @ 65/95# (can go lighter here up to 20#)

240m Row
12 Hspu
6 Power Snatch @ 65-95/95-135

*Can stagger starts to accomodate rowers, but there will likely be some overlap. This is fine, people will probably need rest during this one anyway. I’d have intermediates start first.
*With the goal of increasing your output every 2:00 that means there should be six levels of intensity, so level 1 at the start should be SLOW.

Cooldown: 2 Rounds of:
1:00/side banded lat stretch

Saturday January 6, 2018
Title: Saturday
Status: pending

Warmup: Warmup- Coaches Choice
Mobility- Coaches Choice
A) 12:00 Amrap (teams of 2): *1 Partner works at a time completing the full movement before tagging in partner
20m Bear Crawl
20m Lunge Walk holding Medball
20 Russian Kb Swings
20 Du’s or 40 Singles
20 Ab-mat Situps
Rest 4:00 before B
B) 10:00 Amrap (same team): 30 Partner Wall-balls Over Rig
20 Box Jumps 20 inch (switch each rep)
10 Partner Pushups (both pushup and clap hands at top)

Rest 4:00 before C
C) 12:00 Amrap (Same team): Bar Weight: Scaled- 65/95, Rx’d 95/135
*Switch after each section is completed
Buy In: 40 Burpee Over Bar (switch every 5 reps)
then amrap for the remainder of the 12:00
15 Deadlifts
10 Hang Power Cleans
5 Sh to Oh

Non-Barbell Version:
Buy In: 40 Burpees (switch every 5)
then amrap for the remainder of the 12:00
15 Kb Deadlifts
10 Russian Kb Swings
5 H.R. Pushups

Cooldown: Tabata Abs 1:
Nemesis Crunch L
Nemesis Crunch R
Flutter Kicks

Rest 2:00

Tabata Abs 2:
Kipper to Leg Lower
Side Plank R
Side Plank L