Workouts for the Week of July 17th

Written by Saskpro Crossfit on July 18, 2017

Monday July 17, 2017
Title: Cycle 2 Week 4 Day 1
Status: pending

Warmup: Warmup:-5:00 General Dynamic (Coaches Choice)
Mobility: See corresponding Mobility (Hamstring)

A) Strength:
Health:
A1. KB Romanian Deadlift 4 sets of 10 reps ( tempo:3 on the way down) .
A2. Bird Dogs 4 sets of 6/leg.

Fitness:
A1. Romian Deadlift 5 sets of 6 reps (3 down, 1 bottom, 2 up, 1 top) .
A2. Strict T2rings 5 sets of 3-5 reps

Advanced:
A1. Romanian Deadlift 5 sets of 5 reps (3 down, 1 at bottom, 2 up, 1 at top)
A2. Strict T2b 5 sets of 6-8 reps
*Rest up two 2:00 between sets, but limit rest between a1/a2.

B)Metcon For Time :

Health: 2 Rounds for Time of…
15 Dbl Kb/Db Thrusters- moderate
15 Burpees
15 Calorie Row
15 H.R. Pushups

Fitness: @ 45/75# ish
30 Thrusters
30 Burpees
30 Sh to Oh
30 Calorie Row

Advanced: @ 65/95#
30 Thrusters
30 Burpees
30 Sh to Oh
30 Calorie Row

This will be a muscle-endurance workout, so expect to reach fatigue, especially with the non-complementary movements here. Smart athletes will break their sets up early/often.

Cooldown:
Row/Walk/Bike- 10:00 Zone 1 (Conversation pace, easy, could do it forever, literally)

Tuesday
Warmup: Warmup- 5:00 General Dynamic (Coaches Choice)
Mobility: See Correpsonding Mobility: Pec/Lat

A) Strength: : A. All Levels
15:00 Goat Work Gymnastic Focus (c2b, pullup, kipping, mu, rope climb, hspu, etc.)

B.Beginner:
4 sets of 8/arm Bent Over Single Kb/Db Row

Intermediate:
5 sets of 6 Pendlay Row

Advanced:
5 sets of 5 Double Kb/Db Row

*Rest about 1-2:00 b/w sets

B) Metcon Every 5:00 for 20:00: *Have people partner up for this one to accomodate rowers

Health:
First 5- Amrap of: 5 H.R. Pushups + 5 Ring Rows + 10 Air Squats
Second 5- 200m Jog + 20m Bear Crawl + Farmer Carry til finish’

Fitness:
First 5- Amrap of: 5 Pullups/Jumping Pullups + 10 Ring Rows + 15 Air Squats
Second 5- 400m Jog + Max Farmer Carry til finish 16- 24/20-32kg
Repeat

Advanced:
First 5- Amrap of: 5 C2b Pullups, 10 Hspu, 15 Wallballs Rx’d
Second 5- 400m Jog + Max Farmer Carry til finish 24/32kg
Repeat

Cooldown: Cooldown/Extra Work:
3 Rounds of:
:30 Weighted Wall-Sit
10 Supermans
10 Leg Lowering Abs

—–

Wednesday July 19, 2017
Title: Cycle 2 Week 4, Day 3
Status: pending

Warmup: Warmup: 5:00 General Dynamic (Coaches Choice) (Jerk warmup/instruction)
Mobility: See Corresponding Mobility Video (Ankles)

A) Strength:
Health:
A. Every 2:00 for 16:00 perform
5 Medball Cleans + 5 Medball Slams

Fitness:
A. Every 2:00 for 16:00
3 Hang Power Cleans + 3 Paused Parallel Front Squat

Advanced:
A. Every 2:00 for 16:00 Perform:
3 Tng Power Cleans + 3 Paused Parallel Front Squats (unbroken set)

*Parellel front squat means stop when knee is at 90 degrees and pause for 3 seconds.

B) Metcon 2:00on/2:00 off x 4:
Health:
5 Box/Plate Jump w/ stepdown (comfortable height)
5 Burpees
15 Russian Kb Swings
20 Singles or 10 Du’s

Fitness:
5 Box Jump w/ stepdown 20 inch
7 Burpees
9 Hang Power Snatch 45-55/75-85#
11 Du’s or 50 Singles ;)

Advanced:
5 Box Jumps 20/24
7 Burpees
9 Hang Power Snatch @ 65/95#
11 Du’s

One continuous amrap, find a nice steady sustainable pace

Cooldown: Accumualte 2:00 Dead Hang on the pullup bar

—–

Thursday July 20, 2017
Title: Cycle 2- Week 4, Day 4
Status: pending

Warmup: Warmup: 5:00 General Dynamic
Mobility: See Corresponding Mobility Video (Hip Mobility)
A) Strength (20:00ish) :
Health
A1. Goblet Squat 5 sets of 10 reps (3111). Rest 1:00 before A2.
A2. 5 sets of Side Plank w/ leg raise (5 reps/leg). Rest 1:00 before A1.

Fitness:
A1. Back Squat 5 sets of 5 reps (3111)
-Atleast 3 of these sets should be Difficult!
A2. 2 Wall-Walks
Rest after wall-walks

Advanced:
A1. Warmup, then perform 5 sets of 5 (30×1)
A2. Side to Side Wall-Walk 2 reps.
Rest after Wall-Walks

*Side to side wall-walk. Come up into a wall-walk and once up take 5 steps left, then 5 steps right = 1 rep.

Notes:
Getting into some heavier percentages here. Do not waste two sets of the 5 on too light of weights. All sets should be difficult.

B) 15:00 Amrap of….:
Health:
100m Jog
14 Wallballs M-9′ W-9′
100m Row
7 H.R. Pushups

Fitness:
200m Jog
30 Wallballs M-10′, W-9′
15 H.r Pushups

Advanced:
200m Jog
40 Wallballs Rx’d
15 Hspu
Big Cats: 8 Strict Hspu (Athlete ust have at least 10 unbroken strict hspu in a fresh state to perform this version)

Cooldown/Extra Work (time permitting/willing)
Aerobic Conditioning: Cyclical (Row, Assault Bike)
2:00on/2:00 off x 3-4 @ 80% output.
—–

Thursday July 20, 2017
Title: Hips
Status: pending

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)

—–

Friday July 21, 2017
Title: Cycle 2 Week 4, Day 5
Status: pending

Warmup: Warmup: 5:00 General Dynamic Coaches Choice
Mobility: See Corresponding Mobility Video
A) Strength: Health:
A1. Double Arm Db/Kb Press 4 sets of 8 reps. (slow and conrtolled)
A2. Plank to pushup pressouts 4 sets of 10 reps.
Rest 1-2:00 b/w sets.

Fitness:
A1. Strict Press 5 sets of 6 reps (2111),
A2. Front Plank 5 sets of :30 (Weight if possible)
Rest 1-2:00 b/w sets.

Advanced:
A1. Strict Press 5 sets of 5 reps (2 at top, 2 down, 1 up, 2 at bottom)
A2. FLR on Rings 5 sets of :30-:40.
Rest about 1-2:00 b/w sets.

B) Metcon: 6:00on/3:00 off x 2:
Health
150m Row
10 No Pushup Burpees
5 Box Step-Up/Leg
10 Kb Sdhp- moderate

Fitness:
200m Row
10 Russian Kb Swings 12-20kg/16-24kg
10 Box Step-Up/Leg
10 Sh to Oh 45/75#

Advanced:
250m Row
10 American Kb Swings 20-24/24-32kg
10 Prisoner Box Step-Up/Leg
10 Sh to Oh 65/95#

Cooldown
Optional Extra Work:
With maximum 2.5kg /hand

3 sets of 5 Wizard Press (1 Arnold + 1 Cuban = 1 Wizard)
3 sets of :45/side Floor Pec Drill
—–

Friday July 21, 2017
Title: T-Spine
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.

—–

Saturday July 22, 2017
Title: Group Workout
Status: pending

Warmup: Warmup: 5:00 General Dynamic
Mobility: Coaches Choice
A) Partner Workout: 3:00on/3:00 off x 5 (1 partner works while other rests)
*5 different 3:00 amraps, 1 partner works for 3:00 while the other rests, then switch)
*Coaches if its easier, give 1:00 rest after each partner has done amrap 1, before starting 2 etc.

Amrap 1
15 Du’s
10 Wallballs (Scaled: M-10′ W-9’/ Rx’d)

Amrap 2
10 Ring Rows (all levels) *Control descent if you want to get stronger
10 H.R. Pushups

Amrap 3
20m Bear Crawl
40m Suitcase Carry/Arm

Amrap 4
5 T2b/K2e/Ab-mat Situps
5 Burpee Box Jumps
Amrap 5
Row for Cals

B) Conditioning (optional): :20on/3:40 off x 2-3 @ 97% output
Row (Max Damper 4/6)

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