Workouts for the Week of July 10th

Written by Saskpro Crossfit on July 10, 2017

Monday July 10, 2017
Title: Cycle 2 Week 3 Day 1
Status: pending

Warmup: 5:00 General Dynamic
Mobility- See Pec/Lat Warmup
A) Strength:
Health: 4 Rounds
A1. Single Arm Bent Over Row 10 reps
A2. Ring Rows 10-12 reps
A3. Max Hold on Rope

*Grab rope, and see how long you can stay off the ground without using your feet. If quite short, go for :20 cumulative.

Fitness: 4 Rounds of 8-10 reps each
A1. Single Arm Bent Over Kb/Db Row
A2. Banded Pendlay Row
A3. Supine Row on BB (Scale to ring rows)

Advanced: 4 Rounds of 8 reps each…..
A1. Bent Over Double Kb Row (make sure lower back is flat)
A2. Banded Pendlay Row
A3. Supine Row on BB

B) Metcon 2:00on/2:00 off x 5:
Health:
75m Row
10 No Pushup Burpees
Max H.R. Pushups til finish

Fitness:
100m Row
10 Burpees
Max Push Press til finish @55-65/85-95#

Advanced:
125/150m Row
10 Burpee Over Rower
Max Push Press til finish @ 75/115#
Goal would be to get each round close to each other in reps finish at push press. Also, do not stress if you do not make it all the way to the push press. Think 80% output, and can ramp it up on last sets if youv’e got the jam left.

Cooldown: Banded Pigeon Pose 2 sets of 1:15/leg

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Monday July 10, 2017
Title: Pec/Lat Warmup
Status: pending
A) 3-4 Rounds: :30/side Banded Tri/Lat Stretch
:30/side Banded Lunge Lat Stretch
:30/side Floor Pectoral Drill

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Tuesday July 11, 2017
Title: Cycle 2 Week 3 Day 2
Status: pending

Warmup: Warmup: 5:00 General Dynamic
Mobility: See Ankle Attachment

A) Strength:
Health:
A. Every 2:00 for 10:00 perform:
15 Russian Kb Swings- moderate to heavy
-rest 2:00-
B. Every 2:00 for 8:00 perform:
10 Medball Slams

Fitness:
A. Every 2:00 for 10:00 perform:
1 set of 3 Position Power or Squat Clean
-rest 2:00-
B. Every 2:00 for 8:00 perform:
3 Segmented Clean Deadlift
*This should be 100%+ of your 1rm clean.

Advanced:
A. Every 2:00 for 10:00 perform:
1 set of 3 Position Power or Squat Clean
-rest 2:00-
B. Every 2:00 for 8:00 perform:
3 Segmented Clean Deadlift
*This should be 100%+ of your 1rm clean.

B) Metcon- For Time:

Health:
20 Medball Cleans
200m Jog
x 4

Fitness:
10 Gr to Oh @ 95/135 (can go lighter, but not heavier)
400m Jog
x3

Advanced:
10 Gr to Oh @ 135/185 (No higher, but can go lower)
400m Jog
x 3
*This can be gross or friendly. If paced corrrectly the last round should be your fastest.

Cooldown: PNF Hamstrings 2:00/eg

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Tuesday July 11, 2017
Title: Ankle Mobilization
Status: pending
A) Dorsiflexion Mobilization A: 1:00/side Kb Ankle Dorsiflexion x 1-2 sets

OR

2-4:00 Double Leg Weighted Dorsiflexion

*On both of these exercises heels must stay down*

+

DDD 3 Sets of 8 reps/leg
B) Cooldown : Banded Dorsiflexion 2 sets of 1:00/leg

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Wednesday July 12, 2017
Title: Cycle 2 Week 3 Day 3
Status: pending

Warmup: Warmup: 5:00 General Dynamic
Mobility: See Hip Attachment

A) Strength:
Health:
A1. 10 Double Leg Hip Bridges (unweighted)
A2. 10/leg Walking Lunge (weighted)
Rest minimum 2:00
*Move immediately into A2 after completing A1

Fitness: 4 sets of
A1. Cook’s Glutes 6/leg or (Scaled: 10 Double Leg Hip Bridges)
A2. Split Squat 8-10 reps/leg (3 down, 1 at bottom, 1 up, 1 at top)
Rest minimum 2:00
*Move immediately into A2 after completing A1

Advanced: 4 sets of
A1. Cook’s Glutes 6/leg
A2. RFESS 8/Leg (2 down, 1 hold, 2 up, 1 at top)
Rest minimum 2:00
*Move immediately into A2 after completing A1

B) Metcon- 5:00on/3:00 off x 3:

Health
15 Wallballs M/W to 9′
10 Ring Rows
5 Burpees

Fitness:
20 Wallballs M-10′, W-9′
10 Pullups or Ring Rows
5 Npubbj 20 inch (M&F)

Advanced:
30 Wallballs Rx’d
15 Pullups
5 Npubbj 24 inch (M&F)

Pace through here, as you’ve got 3 rounds which will end up being a lot of reps. Ease in, increase pace towards the end if possible.

Cooldown: Foam Roll or Barbell Roll your quads.

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Wednesday July 12, 2017
Title: Hip Warmup/Mobility
Status: pending
A) Hip Warmup: My suggestion would be to set the clock for 10:00 and have people run through as many rounds as they can

10:00 “Amrap” of
Hip Twists 6-8/leg
Hurdle Unders 5/leg
Hip Switches (Scaled) or Hip Switch Through (Rx’d) 5/side
Hip Opening Crawl 3/side forward + 3/side backwards or (up mat, then down mat)

B) Rear Foot Elevated Banded Hip Distraction : This is the cooldown if people want or there is time left in class.

1-2 sets of 2:00/side

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Thursday July 13, 2017
Title: Cycle 2 Week 3 Day 4
Status: pending

Warmup: Warmup- 5:00 General Dynamic
Mobility- See “T-spine Mobility” Attachment

A) Strength:
Health
A. 10:00 Emom of:
even- 10 Pushup to Plank Pressouts
odd- :45 Du Practice
B. 4 sets of 10/arm Kb/Db Press

Fitness:
A. 10:00 Emom of….
even- 2 Wall-Walks
odd- :45 Du Practice
B. 4 sets of 8-10/arm Seated db/Kb Press

Advanced:
A. 10:00 Emom of….
even- :30-:45 Toes n Nose Hold on Wall
odd- :45 Du or Tu Practice
B. 4 sets of 8/arm Seated Db/Kb Press
B) 20-15-10-5 For Time:

Health:
Kb Sdhp- moderate
Burpees

Fitness:
Sumo Deadlift High Pull 45-55/75-85#
Burpees

Advanced:
Sumo Deadlift High Pull 65/95#
Burpees over bar

Cooldown: Extra Conditioning
2k row @ 80% output. A proper aerobic row for conditioning should be done at a consistent pace throughout. This means goal should be to move @ 2:00avg/500m +/- :01-:03 avg/500m for the entire 2k. An example of an aerobic conditioning row involves rowing @ 1:53 avg/500m for 1:00, then 2:05 avg/500m for 2:00, 2:08 avg/500m, then sprinting at the end to finish with a “good time”.

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Thursday July 13, 2017
Title: T-Spine Warmup/Movement
Status: pending
A) T-Spine Warmup/Movement : 3 Rounds of:
6/side T-spine Twist
6/side T-spine Openers
6/side T-spine Windmills

B) Banded Quadruped T-Spine Twists: 3 sets of 6-8/side

Hips must stay square. Focus on only moving in Thoracic Spine, hips should not be moving here.

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Friday July 14, 2017
Title: Hamstring Warmup/Mobility
Status: pending
A) Warmup Mobility: 3 Rounds
Zercher 6-8/leg
Single Leg Opposite Hand to Toes Touches 8/side

*Hips stay square
*Make sure lumbar spine is not rounding
B) (PNF) Hamstring Stretch: *PNF= Proprioceptive Neuromuscular Facilitation

2:00/leg OR :15in/:5 out x 6/ leg.

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Friday July 14, 2017
Title: Cycle 2 Week 3 Day 5
Status: pending

Warmup: Warmup- 5:00 General Dynamic
Mobility- See “Hamstring Mobility”

A) Strength:
Health: 4 sets
A1. Single Leg Opposite Toe to Foot Touches (like an unweighted Single Leg Dl)
A2. Kb Sumo Deadlift 4 sets of 12 reps.
Rest 1-2:00 between a1/a2

Fitness: 4 sets
A1. Single Leg Double Kb Deadlift 5 reps/leg (slow and controlled)
A2. Sumo Deadlift 8 reps (church singles)
Rest 1-2:00 between a1/a2

Advanced: 4 sets
A1. Single Leg Double Kb Deadlift 8 reps/leg (slow and controlled)
A2. Sumo Deadlift 8 reps (church singles)
Rest 1-2:00 between a1/a2
*If you cannot quietly control the bar all the way down to the ground the weight is too heay*
*Important to keep hips square on the single leg work.
*Do not sacrifice lumbar spine stability for depth/kbs’ on the single leg kb dl’s.
*Chest should be vertical as possible on sumo dl

B) Metcon 15:00 Amrap :
Health:
100m Shuttle Run
60m Farmer Carry – AHAP (As heavy as possible)
20m Bear Crawl
10m Walking Lunge Holding Medball

Fitness:
100m Shuttle Run
60m Farmer Carry 20-24/24-32kg
20m Bear Crawl
10m Lunge w/ Barbell in Front Rack 45-65#/75-95#

Advanced:
100m Shuttle Run
60m Farmer Carry 24+/32kg+
20m Bear Crawl
10m Lunge w/ Barbell OH 65/95#
Nice and steady here

Cooldown: Cooldown:
Beginner: Accumulate 15 Leg Lowering Abs
Intermediate: Accumulate 15 Strict T2Rings
Advanced: Accumulate 25 Strict T2b

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Saturday July 15, 2017
Title: Team Wod
Status: pending
A) Partner Workout: 10 Rounds (1 partner works at a time and switch after each exericse, each athlete must complete the following)….
100m Row
5 Hspu or H.R. Pushups
10 Russian Kb Swings 20/24kg
5 Burpees
10 Du’s
5 Pullups
B) Core Circuit: Complete 3 Rounds each of the attached circuit
Partner Up
Partner 1 Completes 1 round, then rests while P2 completes the circuit

then….
Partner Assisted Supermans
3 sets of 10 each
*Partner holds partners calves, and focus on extending like a superman.

Cooldown: Use any extra time towards some extra mobility work.

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