Workouts for the Week of July 2nd

Written by Saskpro Crossfit on July 3, 2018

Tuesday July 3, 2018
Title: Tuesday
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 :90 for 12 Rounds perform the following::
Health: (4 sets of 3 exercises)
1- 10 Russian Kb Swings (looking to go heavy-ish here)
2- 10 Weighted Hip Bridges
3- :30-:45 Front Plank

*Weight hip bridge with kb on hips

Fitness:
1- 2 Box Jumps w/ Step-down
2- 1 Power Clean or Hang Power Clean + Hang Power Clean

Advanced:
1- 3 Drop Box Jumps w/ controlled step-down
2- 1.1 Power Clean

(1.1 means perform 1 power clean, drop bar from top, and reset/lift again within 3 seconds) *Having said that, I would rather you take an extra couple seconds to make sure you are in a great position before you lift.

-Coaches set up a couple drop box jump stations, can build height on the second box…

B) 2:00on/2:00 off x 5 (2 stations @ 2 rounds each, + 1 Row station) :
Health:
Round 1- Row for Cals
Round 2/4- 10 Medball Cleans + 5 Burpees
Round 3/5- 8 Plank to Pushup Pressouts + 8 Scaled T2B

Fitness:
Round 1/4- 6 1/2 Hanging Leg Raises or 12 Ab-mat SItups + 6 Burpee Box Jumps @ 20 inch (with step-down)
Round 3- Row for cals
Round 2/5- 5 Hang Power Clean & Jerk 65/95# + 5 Burpee Over Bar

Advanced-
Round 1 – Row for cals
Round 2/4- Amrap of… 12 T2B + 8 Burpee Box Jump
Round 3/5- Amrap of… 5 Gr to Oh @ 95/135# + 5 Burpee Over Bar

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.
—–

Wednesday July 4, 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:
Health:
A1- Db Bench Press 3-4 sets of 15,12,9,9 reps @ 3111 tempo.
A2- Hammer Curl 3-4 sets of 12 reps @ 3111 tempo
A3- Pushup Plank 3-4 sets of :45
*Rest :30-1:00 b/w movements and 2:00 b/w rounds

Fitness:
A1- Db Bench Press 4 sets of 8-10 reps @ 3111 tempo.
A2- Hammer Curl 4 sets of 8-10 reps @ 3111 tempo
A3- Hand Release Pushup 4 sets of 8-10 reps
*Rest :30-1:00 b/w movements and 2:00 b/w rounds

Advanced:
A1- Db Bench Press 4 sets of 6 reps @ 3111 tempo.
A2- Hammer Curl 4 sets of 8 reps @ 3111 tempo
A3- Ring Dips 4 sets of 4-6 reps @ controlled tempo.
*Rest :30-1:00 b/w movements and 2:00 b/w rounds

B) Metcon- 10:00 Amrap of… :
Health:
100m Jog
10 Ring Rows

Fitness:
100m Jog
5 Pullups
10 Ring Rows

Advanced:
100m Jog
5 C2b Pullups
1 Rope Climb

Big Cats:
100m Jog
2 Ring Mu
1 Rope Climbs

Cooldown: 1:00/side Banded Tri/Lat Stretch
1:00side Calf Stretch (Bent or Straight Knee)

—–

Thursday July 5, 2018
Title: Thursday
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 :90 for 12 sets:
Health:
even- 5 Medball Slams + 2/arm Db Hang Snatch
odd- :15/side Side Plank

Fitness:
Sets 1-6: 2 High Hang Power Snatch
Sets 7-12: 2 Below the Knee Hang Power Snatch

Advanced:
Sets 1-6: 1 High Hang Squat Snatch + 1 High Hang Power Snatch
Sets 7-12: 2Hang Below The Knee Squat or Power Snatch

B) Metcon 4 Rounds For Time:
Health:
10 Du’s or 30 Singles
10/leg Box Step-Up (20 inch or lower)
10 Kb Deadlift @ moderate to heavy

Fitness:
20 Du’s or 50 Singles
15 Box Jump 20 inch (w/ step-down)
10 Deadlift @ 65/95#

Advanced:
20 Du’s
15 Box Jump 20/24 inch
10 Deadlift @ 95/135#
Rest 1:00

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)
—–

Friday July 6, 2018
Title: Friday
Status: pending

Warmup: Warmup-3:00 General Movement

Specific Movement Prep 2- 3 Rounds….
8-10 Ring Rows
8-10 Pushups
8-10 Bent Over Empty Barbell Rows
8-10 Empty Barbell Press

A) Strength:
Health:
A1- Perform 4 sets of 8-10 Ring Rows
A2- Perform 4 sets of 8-10 Hand Release Pushups. Ok to drop to knees, or do negative on toes and come up on knees.

Fitness:
A1- Perform 5 sets of 3 Strict Pronated Pullups or Banded Pullups
A2- Perform 5 sets of 2 Hspu Negatives OR 2 Wall-walks (only go as high as you are comfortable with)

Advanced:
A1- Perform 5 sets of 3 reps Strict Ring Pullup Pullup or Weighted Ring Pullup. Rest 1:00 before A2
A2- Perform 5 sets of 3 Hspu Negatives or 5 sets of 6-10 Kipping Hspu

*Ab-mats… Maximum of 1 stacked
** Rest :90-2:00 b/w sets

B) For Time:
Health: 2 Rounds of…
200m Jog
10 Burpees
200m Row
10 Burpees

Fitness:
Row 400m
30 Burpees
Run 400m
20 Burpees
Row 400m
10 Burpees

Advanced:
Run 400m
30 Burpees
Row 400m
20 Burpees
Run 400m
10 Burpees

Cooldown: 2-3 Rounds of…
:30/arm Lax Ball Smash T-Spine/Pecs
6/Side T-Spine Twist
6/Side T-Spine Opener

—–

Saturday July 7, 2018
Title: Team Workout
Status: pending

Warmup: Warmup- Coaches Choice
Mobility- Coaches Choice
A) Teams of 3: Until 60 Cals are completed….
Partner 1- Row 10 Cals
Partner 2- Wall-Sit holding medball
Partner 3- Front Plank
*Rower cannot row until partner 2/3 are in a plank/wall-sit

B) Teams of 3: 1 Round each person/station
Partner 1- 400m Jog
Partner 2- Max Wall-balls
Partner 3- Walking lunge w/ Medball Rxd: Oh 14/20#, Scaled: Medball in front
10m= 10 reps

Score is time to complete + wallballs +
C) :30on/:30 off x 9:
1- Russian Kb swings @ 16-20/20-24kg
2- Du’s
3- Npubbj 20 inch
*Partners rotate through stations aiming for max reps

Cooldown: Tabata Core
-Coaches or Athletes pick movements. If you have time for two tabatas rip it!!!