Workouts for the Week of Jan.8th

Written by Saskpro Crossfit on January 8, 2018

Monday January 8, 2018
Title: Monday-Testing Day 1
Status: pending

Warmup: Snatch Prep:
1:00/leg Kb Ankle Dorsiflexion
1:00/leg Couch Stretch
1:00/arm Banded Lat Stretch

A) Strength:
Health:
A. 25:00 Emom
1- 8 Medball Slams
2- 12 Russian Kb Swings – moderate
3- :30-:45 Front Plank
4- :45 Du’ Practice
5- Rest

Fitness:
A. Power Snatch/Snatch- Take 15:00 and build to a max.
B. Back Squat- Take 15:00 and build to a max 1,2 or 3 rep.

Advanced:
A. Power Snatch/Snatch- Take 15:00 and build to a max.
B. Back Squat- Take 15:00 and build to a 1 rep max.

B) Metcon 2:00on/2:00 off x 4:
Health:
8 Ring Rows
9 H.R. Pushups
10 Dbl Kb Thrusters @ 8-12kg/ hand
Max Shuttle Run til finish

Fitness:
8 Pullups or Jumping Pullups
9 H.R. Pushups
10 Hang Clusters @ 65/95#
Max Shuttle Run til finish

Advanced:
8 C2b Pullups
9 Hspu
10 Clusters @ 95/135#
Max Shuttle Run til finish

Remember, it is not expected for everyone to make it to the shuttle run. Goal would be getting the same amount of reps finished each round, more so than making shuttle runs once, then crawling for the remaning rounds.

—–

Tuesday January 9, 2018
Title: Tuesday-Testing Day 2
Status: pending

Warmup: Warmup: 5:00-10:00 General Dynamic. Longer full-body warmup here will serve the athletes better with the metcon ahead.
Mobility- Do this after the metcon if there is time. Coaches Choice.
A) Metcon: 4 Rounds- Consistent Efforts :
Health:
A-20 Air Squats
B-15 Russian KB swing 16/20kg
C-5 Box Step-ups/Leg 20 inch
D-30 Du’s or 50 Singles
E-10 Burpee
F- 10 Medball Cleans
Rest exactly 5:00
FEDCBA
Rest exactly 5:00
EADFBC
Rest exactly 5:00
DCFEAB

Fitness:
A-15 wall ball M-10’, W-9’
B-15 American KB swing 16/20kg
C-10 box jump step down 20 inch
D-30 Du’s or 50 Singles
E-10 burpee
F- 15 hang power snatch 20/30kg
Rest exactly 5:00
FEDCBA
Rest exactly 5:00
EADFBC
Rest exactly 5:00
DCFEAB

Advanced:
A-15 wall ball Rx’d
B-15 American KB swing 20/24kg
C-15 box jump step down 24″/20″
D-60 double under
E-15 burpee
F- 15 hang power snatch 25/35kg
Rest exactly 5:00
FEDCBA
Rest exactly 5:00
EADFBC
Rest exactly 5:00
DCFEAB
Looking to get the same time to complete each round here. Start slow.

—–

Wednesday January 10, 2018
Title: Wednesday- Testing Day 3
Status: pending

Warmup: 5:00 General Dynamic

Specific Movement Prep: 2-3 Rounds Empty Barbell Warmup
A) Strength:
Health:
A. Take 10:00 and build to a heavy triple Hang Power Dumbbell Snatch.
B. 10:00 Emom
1 Tgu/Arm each minute.

Fitness:
A. Take 20:00 and build up to a 1 rep max Clean and Jerk.

Advanced:
A. Take 20:00 and build up to a 1 rep max Clean and Jerk

B) Metcon- 18:00 Amrap :
Health:
12 Box Jump w/ Step-down 20 inch
10 Dbl Kb/Db Push Press 8-12kg/hand
8 Ab-mat Situps

Fitness:
15 Box Jump w/ stepdown 20 inch (m/f)
12 Sh to Oh 65/95 (can go lighter/do what you did last time)
9 T2b or Ab-mat Situps

Advanced
15 box jump w/ step down 24″/20″
12 Shoulder to Overhead 80/115
9 T2b
Great performance here is 2:00/round. So if you are starting faster than that that means you should be able to continue that pace for the full 18:00.

—–

Thursday January 11, 2018
Title: Thursday- Testing Day 4
Status: pending

Warmup: Warmup:
5:00 General Dynamic/Mobily
then..

2-3 Rounds of:
5 Cal Row
5 Burpees
10 Kb Swings
rest 1-2:00
increase pace each round.
A) 3 Rounds of Hell: “Shitty Shit Shit”: Health:
3 Rft AFAP
250m Row
15 American Kb Swings 12/16kg 25 No Pushup Burpees
15 American Kb Swings- same weight
250m Row
Rest exactly 12:00

Fitness:
3 Rft AFAP
250m Row
15 American Kb Swings 16/20kg 25 Burpees
15 American Kb Swings- same weight
250m Row
Rest exactly 12:00

Advanced:
3 Rft AFAP
250m Row
15 American Kb Swings 20/24kg 25 Burpees
15 American Kb Swings- same weight
250m Row
Rest exactly 12:00

Big Cats: 24/32kg (But, this means you should still be able to go unbroken on the kb swings both rounds)
-Each round is to be performed as fast as possible, do not go slower in the first two rounds to try and get a better score later on.
-Bottom of kb must be facing up at top of swing, with ears through arms. -Full Hip Extension on burpees with clap above or behind head.

—–

Friday January 12, 2018
Title: Friday- Testing Day 5
Status: pending

Warmup: Warmup: 5:00 General Dynamic

Mobility: 3 Rounds of:
8 Banded Good Mornings
6/leg Single Leg Toe Touches/Kb Dl
A) Strength::
Health:
A. Every :90 for 10 sets perform:
even- 10 Kb Dl
odd- 5 Single Leg Toe Touches/Leg

B. 10:00 Emom of:
even: 6-8 H.R. Pushups
odd: 5/Arm Kb Push Press

Fitness:
A. Take 15:00 and build to a 1-3 rep max Deadlift.
B. Take 10:00 and build to a 1 rep max Strict Press

Advanced:
A. Take 15:00 and build to a 1 rep max Deadlift.
B. Take 10:00 and build to a 1 rep max Strict Press

B) Metcon: Fight Gone Bad (3 Rounds of 1:00/station):
Beginner:
1-Wallballs M-10’, W-9’
2- Kb Sdhp 12-16kg
3-Box Step-up or Jump 20inch (m/f)
4-Dbl Kb Push Press 8kg/arm
5-Row For Cals (Calories)
6- 1:00 Rest

Intermediate:
3 Rounds of:
1-Wallballs M-10’, W-9’
2- Sumo deadlift high-pull 45/75
3-Box Jump 20inch (m/f)
4-Push-press- same bar
5-Row For Cals (Calories)
6- 1:00 Rest

Advanced
3 Rounds of:
1-Wallballs Rx’d
2- Sumo deadlift high-pull 55/75
3-Box Jump 20inch (m/f)
4-Push-press- same bar
5-Row For Cals (Calories)
6- 1:00 Rest
Pace.
Have A Plan

—–

Saturday January 13, 2018
Title: Saturday- Team Wod
Status: pending

Warmup: Warmup- Coaches Choice
Mobility- Coaches Choice
A) 30:00 Amrap of….Teams of 2: 200m Shuttle Run (switch every 20m)
40 Box Jumps w/ step-down 20/24inch (Switch each rep)
100 Du’s (switch every 25)
20 Burpees to Plate (Switch every rep)
60 Russian Kb Swings M/W-9/10′ (Switch every 10)
1000m Row (switch every 250m)
30 Side By Side Wall-balls (Passing in air, 15 each)
B) Mobility Circuit: 3 Rounds of…: 5 Hurdle Unders/Side
6/side T-Spine Twists
5/side Box Hip Opening Drill
8 Cuban Press (really light)

Cooldown: :40on/:20 off x 6
Side Plank w/ Leg Raise L
Front Plank w/ Opposite Arm/Leg Raise (3 second holds)
Side Plank w/ Leg Raise R
Hollow Rocks
Flutter Kicks
Nemesis Crunch (switch sides @ :20)

—–

This workout log was generated by Fitbot, the most efficient tool for trainers to deliver workouts and train their clients online. Check us out at thefitbot.com