Workouts for the Week of July 24th

Written by Saskpro Crossfit on July 24, 2017

Monday July 24, 2017
Title: Cycle 2 Week 5 Day 1
Status: pending
Warmup: Warmup- 5:00 General Dynamic
Mobility- See “T-spine Mobility”
A) Strength (Upper Body Pull) :
Health:
A1. 5 sets of :20-:30 Dead Hang On Pullup Rig
A2. 5 sets of 8/arm Bent Over KB/Db Row

Fitness:
A1. 5 sets of 6 Pendlay Row, rest 1:00
A2. 5 sets of 2 Negative Pullups (Can use bands) (3 second descent)

Advanced:
A1. 5 sets of 5 Pendlay Row, rest 1:00
A2. 5 sets of 2 Weighted Pullups
*If you can’t go weighted pullups, do weight negatives here rather than strict.

B) Metcon- 12:00 Amrap @ 80% output :
Health:
100m Shuttle Run
10 H.R Pushups
10 Box Step-Ups/Leg
Fitness:
100m Shuttle Run
10 Push Press @ 45-65/85-95 #
10 Box Jump w/ stepdown 20 inch (m/f)
Advanced:
100m Shuttle Run
10 Push Press @ up to 75-95/115-135#
10 Box Jump Overs 20/24 inch
Cooldown: Extra Work: (Time/Interest Permitting) *Not required for everyone

:30on/3:30 off x 2 @ 97% output. Max Damper Settings 4/6

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Tuesday July 25, 2017
Title: Cycle 2 Week 5 Day 2
Status: pending

Warmup: Warmup: 5:00 General Dynamic
Mobility: See “Hip Mobility”
A) Strength: Every :90 for 10 sets perform:

Health:
even: 12 Russian Kb Swings – moderate
odd: 6 Medball Slams- moderate (HARD!!!)

Fitness:
even: 1 Snatch Balance + 2 Overhead Squats
odd: 3 Hang Power Snatch

Advanced:
even: 3 Snatch Balance
odd: 3 Hang Squat Snatch

*Should be equal weights across the even/odd. Technique focus here, move perfectly, don’t chase kg’s unneccesarily here.

B) Metcon: 2:00on/1:00 off x 6:
Health:
even- 10 Medball Cleans + 5 Burpees + Front Plank til finish
odd- Row for Cals

Fitness:
even- Row for Cals
odd- 10 Gr to Oh @ 65/95 + Burpees Over Bar til finish

Advanced:
even- 10 Gr to Oh @ 95/135# + Burpees Over Bar til finish (okay to not finish here)
odd- Row for Cals

*Start from beginning on each round.
*It is ok if you do not make it through the cleans in the 2:00

Cooldown: See “Hip Mobility”
Extra Work:

5 sets of 3 Segmented Snatch Deadlift – build in weight, but stick to perfect technique. DO NOT let butt raise early (then it is a regular deadlift) *See Video

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Tuesday July 25, 2017
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)
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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Wednesday July 26, 2017
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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Wednesday July 26, 2017
Title: Cycle 2 Week 5 Day 3
Status: pending

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

Include some hip work as well in warmup.
A) Strength::
Health:
A1. Goblet Squat 5 sets of 8 reps (2 down, 2 at bottom, 1 up, 1 at top)
A2. Ring Rows 5 sets of 6 reps (slow and controlled)

Fitness:
A1. Front Squat 5 sets of 5 reps (2 down, 1 at bottom, 1 up, 1 at top)
A2. Kipping Practise (1-2:00 ish)

Advanced:
A1. Front Squat 5 sets of 5,5,5,3,3 reps (2 down, 0 at bottom, quick up)
A2. Kipping/Butterfly Practise (1-2:00 ish)

Want you resting for about 2-3:00 in between each of your Squat sets. Use the rest period to practice kipping. Also an option to focus on the squats and just rest.

B) Metcon- For Time:
Health: 3 Rounds
30 Wallballs M/W- 9′
100m Jog or Shuttle Run
Fitness: 1 Round
150 Wallballs M-10′, W-9
400m Jog or 500m Row
Advanced: 1 Round
150 Wallballs Rx’d
400m Jog

Unless you are going Rx’d, make sure you chose a ball weight which allows you to hit the proper height target for your sex. No rep yourself if you do not make it over the line.

Cooldown: Zone 1 for 5-10:00

Zone 1= This can be a walk/bike/very light jog/ or row. Goal here is to flush the system after working hard. Conversation pace, or like 50% output

Example: for 10:00 move through at an easy pace…..
1:00 Bear Crawl
1:00 Row
1:00 Foam Roll
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Thursday July 27, 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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Thursday July 27, 2017
Title: Cycle 2 Week 5 Day 4
Status: pending

Warmup: Warmup- 5:00 General Dynamic
Mobility: See “Pec/Lat Mobility”
A) Strength- Every 2:00 for 12:00:
Health:
10 Pushup to Plank Pressouts
+
5 Dbl Kb Push Press

Fitness:
3 Jerk Dips w/ 3 second pause in dip + 5 Push Press

Advanced:
3 Jerk Dips w/ 3 second pause in dip + 3 Push Press
Stay at a weight which allows perfect movement here. Elbows nice and high, solid dip, and tight midline.

B) Metcon- 12:00 Amrap of… :
Health:
6 Ab-Mat Situps
6 H.R. Pushups
6 Ring Rows
6 Npubbj or Npubbox step-ups
Fitness:
6 T2b/K2e
6 Hspu or H.R. Pushups
6 Pullups or Jumping Pullups
6 Npubbj 20 inch
Advanced:
6 T2b
6 Hspu
6 C2b Pullups
6 Npubbj 20/24 inch

*Definite risk of running into muscle fatigue/failure here. So, move steady, and not a bad idea to break sets up early, even though the reps are “low”

Cooldown: Cooldown (Optional):
Scaled: 3 x 12 Supermans
Rx’d: 3 x 12 Ghd Hip Ext.
Extra Work: Aerobic Conditioning
Row
:30on/:30 off x 5- 10 @ 80% output

*Each round should end up with the EXACT same number of cals/metres. If you are unable to maintain your pace for all 5-10 rounds, you are no longer training your aerobic system…Aim for “sustainable, repeatable, mostly comfortable, sweaty”
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Friday July 28, 2017
Title: Cycle 2 Week 5 Day 5
Status: pending

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

A) Strength::
Health:
A1. Kb Deadlift 5 sets of 8 reps
A2. Seated SA Press 5 sets of 5/arm. (slow and controlled)

Fitness:
A1. Deadlift 5 sets of 5 reps (not touch n go)
A2. 5 sets of 2 Wall-Walks

Advanced:
A1. Deadlift 5 sets of 5,5,5,3,3 reps (not touch n go)
A2. 5 sets of 2-3 Strict Hspu or Hspu Negatives

B) Conditioning- 5:00on/3:00 off x 3:
Health:
Amrap 1
12 Kb Deadlift @ heavy weight
8 Burpees

Amrap 2
10 Ring Rows
15 Kb Sdhp- up to 20kg
30 Single Skips or 15 Du’s

Amrap 3
50m Farmer Carry – AHAP
5 Box Step-ups/Leg 20 inch

Fitness:
Amrap 1
12 Deadalift @ 135/175# (this is the top end, can go lighter)
10 Burpees

Amrap 2
6 Pullups or Jumping Pullups
12 Sdhp 55/75#
24 Du’s or 50 Singles

Amrap 3
50m Farmer Carry AHAP
15 Box Jumps 20 inch

Advanced:
Amrap 1
12 Deadlift @ 145-175#/205-225#
15 Burpees

Amrap 2
6 Pullups
12 Sdhp 65/95
24 Du’s

Amrap 3
50m Farmer Carry AHAP
15 Box Jumps 20/24 inch

Cooldown: Foam Roll or PNF Hamstrings 2:00/Leg x 1-2 rounds

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Friday July 28, 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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Saturday July 29, 2017
Title: Team Workout
Status: pending

Warmup: 5:00-10:00 General Dynamic/ Coaches Choice
A) Teams of 2 Strength: As a team complete the following:
Teams can chose what barbell weight they want to use. More weight= less reps, Less weight- more reps to get to the goal weight.

30:00 to complete:

Back Squat:
M-5500#
F-4500#

Press:
M-4000#
F-2600#

Deadlift:
M- 6600#
F- 5500#

B) 15:00 Amrap of…: Same team of two, 1 partner works at a time…

50 Russian Kb Swings 20/24kg
40 Box Jumps 20 inch
30 Burpees
20 Hand Release Pushups
10 Pullups (partner can assist)

Cooldown: Coaches Choice- Group Stretch or Core

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