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:
Beginner:
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.

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

Advanced:
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:
Beginner:
20m Shuttle Run
5 Burpees
10 Du’s or 15 Singles
5 H.R. Pushups

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

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

*One continuous amrap
Cooldown: Kb Ankle Dorsiflexion
2:00/leg
or
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:
Beginner:
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.

Intermediate:
A. Front Squat 7.5.3.7.5.3. 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.

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

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

Intermediate:
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#

Advanced:
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):
Beginner:
1- Dead Hang on Pullup Rig
2- Walking Lunge Bodyweight
3- Burpees
4- Du’s or Singles
5- Kb Sdhp 12-20kg

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

Advanced:
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:
Beginner:
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.

Intermediate:
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.

Advanced:
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:
Beginner:
150m Row
10 Plank to Pushup Pressouts
15 Russian Kb Swings -moderate
5 H.R. Pushups

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

Advanced:
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
-switch-
10 Hang Power Cleans
-switch-
5 Sh to Oh
-switch-

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

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

Rest 2:00

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