Workouts for the Week of Jan.29th

Written by Saskpro Crossfit on January 29, 2018

Monday January 29, 2018
Title: Day 1
Status: pending

Warmup: Warmup- 5:00 General Dynamic

Specific Movement Prep: 2-3 Rounds of…..
20m Walking Lunge (Bodyweight)
10 Ring Pushups or Pushups
5/side Banded Clamshells or Clamshells
10 Shoulder Flys (light)

A) Strength: :
Health
A1. Perform 3 sets of 10 reps/leg Walking Lunge holding Single Kb in Goblet Pos. Rest 1:00
A2. Perform 3 sets of 10 Ring Rows (3111). Rest 2:00

Fitness
A1. Perform 3 sets of 8-10 reps/leg Front Rack Barbell Walking Lunge. Rest 1:00
A2. Perform 3 sets of 10 reps/arm Single Arm Db/Kb Row(3111). Rest 2:00
*Elbows up, meet feet in middle each rep. Feather back knee.

Advanced
A1. Perform 3 sets of 8 reps/leg Dbl Kb Front Rack Walking Lunge. Rest 1:00
A2. Perform 3 sets of 8 reps/arm Single Arm Db/Kb Row (3111) . Rest 2:00

Adv: Elbows high and together, knuckles touching, but no interlacing of fingers. Triceps parallel with the ground.

B) Metcon-10:00 Ladder:
Health
10 No Pushup Burpees
5 Scaled Rope Climbs or Lowers (Standing to butt)
10 Box Step-Ups (5/leg)

Fitness
1 Burpee Box Jump w/ step-down 20 inch
1 Pullup or 1 Jumping C2b Pullup
*Add 1 rep/round for the 10:00 Ladder

Advanced
1 Burpee Box Jumps 20/24 inch
1 C2b Pullups (Big Cats: 1 Ring Mu)
*Add 1 Rep/Round for the 10:00 Ladder

Cooldown: Foam Roll Lats
+
3 x 10 Supermans w/ breathe at top

—–

Tuesday January 30, 2018
Title: Day 2
Status: pending

Warmup: Warmup 5:00 General Dynamic

Specific Movement Prep: 2-3 Rounds of….
5/side Opposite Arm/Leg Supermans
10 Kb Romanian Deadlift
2 Wall-walks
10 Ring Rows

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 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.
*Repeat rep-scheme Be best from last week look to increase total load.

B) Metcon 2:00on/2:00 off x 4 (2 stations, 2 Rounds each) @ 85% output:
Health
Station 1: 5 Ring Rows + 7 Pushups + 9 Ab-mat Situps
Station 2: Row for Metres

Fitness
Station 1: Row for Metres
Station 2: Amrap of 15 Deadlift + 10 Hang Power Clean + 5 Sh to Oh @ 65/95# (+/-103)

Advanced
Station 1: Amrap of 15 Deadlift + 10 Hang Power Clean + 5 Sh to Oh @ 95/135# (up to +20#)
Station 2: Row for metres

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

—–

Wednesday January 31, 2018
Title: Day 3
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 10 reps @ tempo (3111). Rest 1:00
A2. Split Squat Iso Hold 4 sets of :20/side. Rest 1-2:00 before a1.
Can hold some weight if possible. Make sure knee is over ankle not toe.

Fitness:
Front Squat 12,12,9,9,6,6. Rest up to 3:00 b/w sets. Tempo (31×1).

Advanced:
Front Squat 12,12,9,9,6,6. Rest up to 3:00 b/w sets. No tempo.

Build upon the work from two weeks ago. We should be seeing increases in weight at each set here. Proper bracing is important for high reps sets. Elbows high!!!

B) Metcon 4 Rounds For Time :
Health:
100m Shuttle Run
10 Box Jump or 5/side Box Step-Up
10 Dbl Kb Thrusters (moderate)

Fitness:
160m Shuttle Run
10 Box Jump Overs (w/ step-down) 20 inch
12 Thrusters @ 45-65/75-95#

Advanced:
160m Shuttle Run
10 Box Jump Overs 20/24inch
12 Thrusters @ 65/95#

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

—–

Thursday February 1, 2018
Title: Day 4
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/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

Same as two weeks ago, time to practice and sharpen those skills for the open.

B) Metcon- 1:00on/1:00 off x 8 (2 stations 4 rounds each) :
Health:
Station 1:
6 H.R Pushups
8 Ab-mat Situps
Burpee til finish

Station 2:
10 Medball Cleans- moderate
5 Medball Slams- same ball
Max Cal Row til finish

Fitness:
Station 1:
6 T2b or 10 Ab-mat Situps
6 Hspu or 8 H.R. Pushups
Max Burpee til finish

Station 2:
8 Sdhp 45-65/75-95
4 Sh to Oh- same bar
Max Cal Row til finish

Advanced:
Station 1:
6 T2b
8 Hspu
Max burpee til finish

Station 2:
10 Sdhp 65/95#
5 Sh to Oh- same bar
Max Cal Row til Finish
*Can have people start on station 2 to accomodate rowers

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)

—–

Friday February 2, 2018
Title: Day 5
Status: pending

Warmup: Warmup: 5:00 General Dynamic

Specific Movement Prep: 2-4 Rounds of…
2 Wall-Walks
10 Goblet Squat
5 Box Jumps w/ step-down 20-30inch
5 Hang Power Snatch/Hang Power Clean/or 10 Russian Kb Swings (non-barbell folks)

A) Strength:
Health:
A- Every 2:00 for 8:00 perform…
5 Dumbbell Hang Snatch/Arm
B- Every 2:00 for 8:00 perform…
10 Medball Cleans

Fitness:
A- Every 2:00 for 8:00 perform…
10 Power Snatch or Hang Power Snatch- Build in weight practise cycling technique
B- Every 2:00 for 8:00 perform…
8 Hang Power Clean and Jerk- Same as snatch, practise here don’t go crazy on weight

Advanced:
A- Every 2:00 for 8:00 perform….
10 Power Snatch- Build in weight, keep them perfect
B- Every 2:00 for 8:00 perform…
8 Power Clean and Jerk Touch n Go. Build in weight, but this is barbell cycling practice.

*Not looking for big weights here, the goal is to pick a weight which is challenging but allows your to practice your cycling.
Same as last week, make sure people are landing in good positions. Focusing on effiiciency with the barbell more than weight here.

B) Metcon 2:00on/2:00 off x 5:
Health:
100m Row
5 Burpees
10 Ring Rows
Max Kb Sdhp til finish- 12-20kg

Fitness:
100m Row
5 Burpee Over Rower
10 Pullups or Jumping Pullups
Max Hang Power Snatch @ 45/75#

Advanced:
125/150m Row
5 Burpee Over Rower
10 Pullups (Big Cats: 2 Ring Mu)
Max Hang Power Snatch til finish @ 65/95#

Score is round with lowest reps completed.

Cooldown:
2-3 Rounds of:
Front Plank (Weighted if possible) :45

—–

Saturday February 3, 2018
Title: Saturday- Team Wod
Status: pending

Warmup: Warmup: 5:00 General Dynamic (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.

Cooldown: Plank Time
3 Rounds of…
:45 Front Plank
:30 Side Plank

Rx’d athletes add weight