Workouts for the Week of Jan.22nd

Written by Saskpro Crossfit on January 22, 2018

Monday January 22, 2018
Title: Day 1
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.

Fitness
Same as Advanced

Advanced:
A1. Deadlift Touch n Go 12, 12, 9, 9. Rest 1:00
A2. Push Press Touch n Go 12, 12, 9, 9 Rest 1-2:00
*Looking for efficient safe technique here. Build in weight across the 4 sets.

B) Metcon- 15:00 Amrap of…:
Health
100m Shuttle Run
10/side Kb Push Press- moderate
150m Row
20 Kb Sdhp – moderate

Fitness
200m Shuttle Run
20 Sdhp 45-55/75-85#
250m Row
20 Sh to Oh- same bar

Advanced:
250m Row
20 Sdhp 75/105#
200m Shuttle Run
20 Sh to Oh – same bar

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

—–

Tuesday January 23, 2018
Title: Day 2
Status: pending

Warmup: Warmup- 5:00 General Dynamic

Specific Movment Prep: 3 Rounds
10m Walking Lunge
10m Bear Crawl
10 Dislocates
10 Overhead Squat w/ Dowel

A) Strength::
Health
A1. Sumo Goblet Squat 4 sets of 12 reps @ tempo (3111). Rest 1:00
A2. Wall-sit 4 sets of :30. Rest 1-2:00 before a1.

Fitness:
Overhead Squat 15,15,12,12,9,9. Rest up to 3:00 b/w sets. Tempo (3111).
*Don’t let ego beat you down here. Ok if this is light. If mobility is in really rough shape, switch to Front Squat.

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

Proper bracing is important here. Stay solid in mid-line. Pick a weight which allows you to stay locked out for the entire amount of reps.

B) Metcon 2:00on/2:00 off x 5:
Health
6 Walking Lunge/Leg
8 Ring Rows
10 Wallballs M/W-9′
Calorie Row til Finish

Fitness
4 Jumping C2b Pullups or Pullups
8 Thrusters @ 45-65/75-95#
6 Ring Rows
Calorie Row til Finish

Advanced:
4 C2b Pullups (Big Cats: 2 Bar Mu)
8 Thrusters @ 65/95#
6 Pullups
Calorie Row til Finish
*Start from beginning each round
*Score is total cals rowed
*Try strapless rowing for efficiency
*Some people might get stuck not making it to the rower, that is fine!

Cooldown: Pigeon Pose 2:15/leg (Banded or without band)
Lax Ball Smash Glutes

—–

Wednesday January 24, 2018
Title: Day 3
Status: pending

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

Specific Movement Prep: 2-3 Rounds of…
5 Scap Pullups
7 Ring Rows
9 Russian Kb Swings
:30/side Banded Lat Stretch

A) Strength: (Skill Work/Practise Day) :
Health:
A. Every 2:00 for 8:00 perform…
1-2 Wall Walks or 20m Hautie Bear Crawl

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

Fitness:
A. Every 2:00 for 8:00 perform…
1-2 Sets of Unbroken Kipping Hspu or 2 Wall-Walks
Also, you can go for negative HSPU 2-3 reps each 2:00

B. Every 1:00 for 8:00 peform….
Perform 3-5 Pullups or Jumping C2b Pullups

Advanced:
A. Every 2:00 for 8:00 peform…
2 Rope Climbs (Big Cats: Legless)

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

Skill-work/practice work. Sharpen up the skills for The Open. Do not go to failure in here.

B) Metcon- 2 Rounds For Time :
Health:
80m Shuttle Run
20 Ring Rows
80m Shuttle Run
20 Ab-mat Situps

Fitness:
200m Shuttle Run
21 Pullups or 20 Jumping C2b Pullups
19 Burpees
17 T2b

Advanced:
200m Shuttle Run
20 C2b Pullups
20 Burpees
20 T2b
Have a plan here. Can get nasty quick if you don’t pace well, try to move steady throughout and push at the end.

Cooldown: Cooldown: (Extra strength work, for those who want it)
2-3 Rounds of…
8 Trap-3 Raise (3111)
8 Seated Stoic Press (Slow and controlled)
8 H.R. Pushups (3 second negative)

—–

Thursday January 25, 2018
Title: Day 4
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 in stead.

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!

Same as last week, make sure people are landing in good positions. Focusing on effiiciency with the barbell more than weight here.

B) Metcon 12:00 Amrap of…:
Health:
5 H.R Pushups
5 Box Jumps or 5/leg Step-Up
5/Side Db/Kb Single Arm Sh to Oh
5 Burpees

Fitness:
6 H.R. Pushups or 5 Bar Dips
8 Hang Power Clean @ 65/95#
8 Box Jumps w/ step-down 20 inch
6 Sh to Oh – same bar

Advanced:
6 Ring Dips
8 Hang Power Clean 95/135#
8 Box Jumps 20/24 inch
6 Sh to Oh- same bar

Lots of non-complementary movements here so pace well. Muscle fatigue will likely become an issue, so make sure you are using your powerful hips on Sh to Oh, not all arms. Enjoy!

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

—–

Friday January 26, 2018
Title: Day 5
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

Same as last week, look to build if this is a repeat session for you.

B) Metcon-3:00on/2:00 off x 3 @ 80% output :
Health:
10 Wall balls M/W-9′
5 Burpees
10 Ring Rows

Fitness:
15 Wallballs M-10′, W-9′
10 Pullups or Jumping Pullups
5 Burpees

Advanced:
20 Wallballs Rx’d
10 C2b Pullups
5 Burpees

Cooldown: Couch Stretch 2:15/leg

Or

Banded Hip Distraction 2:15/leg

—–

Saturday January 27, 2018
Title: Team Workout
Status: pending

Warmup: Warmup- Coaches Choice 5:00
Mobility- Coaches Choice 5:00

A) 10:00 Amrap: Partner 1- Calorie Row
Partner 2- 10 Ground to Overhead
-switch-
Scaled: 35/50kg
Rx’d: 95/135- 135/185 (Only go 135/185 if your 1 rep max Clean and Jerk is 155/225)
Score is total calories rowed.

B) 4:00 Rest:

C) 8:00 Amrap (Same team) :
20 Medball Squat Throw (Like a wall-ball but throw to partner instead of wall)
40 Russian Kb Swings 16-20/20-24 (switch every 20)
60 Du’s (Switch every 10)

D) 4:00 Rest:

E) 10:00 Amrap….(Teams of 2 on all amraps) :
20 Burpee Box Step-Overs 20 inch (switch each rep)
120m Shuttle Run
20 Hang Power Clean and Jerk (switch every 5 reps)
Barbell Weight
Scaled: 65-95/95-1235
Rx’d: 95-115/135-155

Non Barbell: Instead of HPC&J’s go for Kb Sdhp and switch every 10 reps.

Cooldown: Tabata Abs:
Flutter Kicks
Hollow Rock
Russian Twists
Supermans