Workouts for the Week of July 23rd

Written by Saskpro Crossfit on July 22, 2018

Monday July 23, 2018
Title: Monday
Status: pending

Warmup: Perform 3:00 General Movement (Rowing, Skipping, Jogging, Pedalling, Sun-Salutations, Freestyle Movement) *
+
3 Rounds of…
:30/side Floor Pec Drill
8 Cuban Press (light)
8 Trap 3 Raise
8 Ring Rows
*Get your blood flowing, focus on areas of your body that will be used in A and B. It is ok to increase your heart-rate here to an 6-7/10 RPE

A) Strength: Health:
A- Perform 5 sets of 3 Scaled Rope Climbs.
B- Perform 4 sets of 10 Ring Rows.

Fitness:
A- 5 Sets of 3 Pullup Negative, Weighted Pullup Negative, or Banded Pullup.
B- Perform 4 sets of 8-10 Supinated Bicep Curl @ 3111 tempo. Rest up to :90 between sets

Advanced:
A- Take 5 sets to build to a heavy 2 Weighted Pronated Pullup. Rest 2:00 b/w sets
B- Perform 4 sets of 6-8 Barbell Curl @ 3111 tempo. Rest up to :90 between set

B) Metcon- 3 Rounds for time @ increasing pace: Health:
5 Box Ste-Up/leg
100m Jog
15 Wallballs M/W-9′
20 Du’s or 40 SIngles
Rest 1:30

Fitness:
200m Jog
25 Wallballs M-10′, W-9′
30 Du’s or 60 Singles
Rest 1:30

Advanced:
200m Jog
30 Wallballs Rx’d
40 Du’s
Rest 1:30

Goal is to complete each round in a faster time than the round previous

Cooldown: Squat Test 3:00 cumulative

—–

Tuesday July 24, 2018
Title: Tuesday
Status: pending

Warmup: Perform 3:00 General Movement (Rowing, Skipping, Jogging, Pedalling, Sun-Salutations, Freestyle Movement) *
+
3 Rounds of…
20m/arm Single-Arm Overhead Carry
:30/side Lax Ball Smash Shoulder/Pec/Scap
3-5 Reps of (Hang Muscle Snatch + Overhead Squat)**
*Get your blood flowing, focus on areas of your body that will be used in A and B. It is ok to increase your heart-rate here to an 6-7/10 RPE
**Empty Bar
-Non barbell athletes sub the barbell work for 10 Russian Kb Swings + 10 seated z-press

A) Strength- Every 2:00 for 20:00: Health:
even- 5/side Alternating Kb Thruster @ moderate weight
odd- 15 Russian Kb Swings- heavy

Fitness:
3 Hang Power Snatch
or
2 Hang Power Snatch + 1 Hang Squat Snatch (if mobility permits)

Advanced:
Power Snatch + Hang Squat Snatch

Can build in weight

B) Metcon 14:00 Amrap: Health:
5 Pushups
10 Medball Cleans
15 Air Squat
200m Row
15 Ring Rows
10 Plank to Pushup Pressouts
5 Burpees

Fitness:
5 Sh to Oh @ 65/95#
10 Hang Power Clean – same bar
15 Deadlift – same bar
250m Row
15 Burpee Over Bar
10 Ab-mat Situps
5 Jumping C2b Pullups or Pullups

Advanced:
5 Sh to Oh @ 95/135#
10 Hang Power Clean – same bar
15 Deadlift – same bar
250m Row
15 Burpee Over Bar
10 T2b
5 Rope Climbs
More of a chipper, take your time, have a plan

Cooldown: 2:30/side Couch Stretch on Bench
+
2 Rounds of 10 Hip Twists/side
+
Lax Ball Smash 2:30/side
+
2:30/side Pigeon Pose (consider using a foam roller or bolster to support your chest)

—–

Wednesday July 25, 2018
Title: Wednesday
Status: pending

Warmup:
Perform 3:00 General Movement (Rowing, Skipping, Jogging, Pedalling, Sun-Salutations, Freestyle Movement) *
+
3 Rounds of…
10 Arm Swings Forwawrd
10 Arm Swings Backwards
6-8 Kb Curl and press
:30/side Banded Lunge Lat Stretch

*Get your blood flowing, focus on areas of your body that will be used in A and B. It is ok to increase your heart-rate here to an 6-7/10 RPE

A) Strength (20:00): Health:
A- Every 2:30 for 4 sets perform 6 Db Bench Press
B- Every 2:30 for 4 sets perform :30 Amrap H.R. Pushups

Fitness:
A- Every 2:30 for 4 sets perform 4 Bench Press @ 3111 tempo
B- Every 2:30 for 4 sets perform 6 Strict Press @ no tempo

Advanced:
A- Every 2:30 for 4 sets perform 2 Bench Press @ 30×1 tempo
B- Every 2:30 for 4 sets perform 4 Strict Press @ no tempo

*Go on a running clock with 2:30 rounds, and do not take extra time between A/B. Once A is finished continue right into B. Half are starting on bench and half starting on press, this way after A, half of the rigs are in position for press/benchpress, so the transition will be quick between A/B.

B) 7:00on/3:00 off x 2: Health:
8 Mountain Climbers/side
8 Ab-mat Situps
40m Farmer Carry @ Heavy
8 Hand Release Pushups
8 Box Step-up (4/leg)

Fitness:
10 Mountain Climbers/side
10 Ab-mat Situps
60m Farmer Carry @ 20-24/24-32kg
10 Box Jump w/ step-down 20 inch
10 Hand Release Pushups

Advanced:
10 Mountain Climbers/side
10 Ab-mat Situps
60m Farmer Carry @ 24/32kg+
10 Box Jump @ 20/24 inch
10 Ring Dips

Start from beginning on each round

Cooldown: 2 Rounds of…
1:00 /side Banded Lunge Lat Stretch
1:00 /side Banded Tri/Lat Stretch

—–

Thursday July 26, 2018
Title: Thursday
Status: pending

Warmup: Perform 3:00 General Movement (Rowing, Skipping, Jogging, Pedalling, Sun-Salutations, Freestyle Movement) *
+
2 Rounds
5 Back-Stepping lunges/leg
5 Forward Stepping lunges/leg
3/side Wall-sit Vmo Drill (hold for :05 on each rep and point lifted foot toe out)
10 Banded Clamshells

*Get your blood flowing, focus on areas of your body that will be used in A and B. It is ok to increase your heart-rate here to an 6-7/10 RPE

A) Strength: Health:
A- Sumo Goblet Squat 4 sets of 6 reps @ 3311 tempo. Rest :90 before a2
A2- Double Kb Romanian Deadlift 4 sets of 6 reps @ 3111 tempo. Rest :90 before a1.

Fitness:
A- Front Squat 6 sets of 3 @ 3111 tempo. Rest up to 2:30 b/w sets

Advanced:
A- Front Squat 6 sets of 2@ 3111 tempo. Rest 2:30 b/w sets
B) For Time @ push it: Health:
200m Jog
30 Wallballs M/W-9;
400m Row
60m Bear Crawl

Fitness:
30 Thrusters @ 45-55/75-85#
400m Row
30 Push Press @ same weight
400m Jog

Advanced:
30 Thrusters @ 65/95#
400m Jog
30 Hspu (Big Cats: 10 Ring Mu)
400m Row

Cooldown: Ankle Dorsi-Flexion
DDD- 3 sets of 3 reps per position w/ 3 second hold per position
+
2 x :90/side Kb Ankle Dorsiflexion
+
3:00 Squat Test (no weight) but I actually want the weight on your toes here, heels can be a bit lifted even, focus on your ankles here.
—–

Friday July 27, 2018
Title: Friday
Status: pending

Warmup: 3:00 General Movement
+
2-3 Rounds of… (light kb’s)
4/side Alternating 1/2 Turkish Get Up
6 Backwards Stepping/Alternating Goblet Lunges/Leg (No Band)
8 Sumo Goblet Squat
10 Kb Deadlift
A) Strength- Every 2:00 for 20:00 perform…: Health:
1- 8 Medball Cleans
2- 8 Medball Slams

Fitness:
2 Hang Power Clean + 1 Front Squat

Advanced:
-1 Power Clean + 1 Hang Squat Clean
B) 2:00on/2:00 off x 4 @ 80% output: Health:
10 Kb Sdhp @ moderate
10 Ring Rows
10 No Pushup Burpees

Fitness:
12 Sdhp @ 55/85#
10 Pullups or Jumping C2b
8 Burpee Over bar

Advanced:
12 Sdhp @ 65/95#
10 C2b Pullups
8 Bar facing burpee Over Bar

Start each round from the beginning, score is round with least amount of reps completed

Cooldown: Ankle Dorsi-Flexion
2 x :90/side Kb Ankle Dorsiflexion
+
3:00 Squat Test (no weight) but I actually want the weight on your toes here, heels can be a bit lifted even, focus on your ankles here.
—–

Saturday July 28, 2018
Title: Team Wod
Status: pending

Warmup: Warmup- Junkyard Dog
Mobility- Coaches Choice
A) Complete: Partner 1: 400m Jog
Partner 2: Amrap Cindy until p1/p2 finishes
-then switch, partner 1 picks up on Cindy where partner 2 left off-
Partner 1: 500m Row
Partner 2: Amrap Cindy until p1/p2 finishes
-then switch, partner 1 picks up on Cindy where partner 2 left off-
Partner 1: 100 Du’s or 200 singles (chose on or the other no switching half-way)
Partner 2: Amrap Cindy until p1/p2 finishes
-then switch, partner 1 picks up on Cindy where partner 2 left off-
+
5:00 Amrap of: Cindy (1 partner working at a time)

B) Medball Core: 3 Rounds of…
10 reps Medball Situp/Throw to Partner (Ball taps ground over head on each rep)
10 reps each per side Rotational Medball Lunge Throw
10 reps Russian Twists (tap each side twice then pass to partner who is also holding v-sit

Cooldown: Foam Roll or Lax Ball Smash