Workouts for the Week of July 30th

Written by Saskpro Crossfit on July 31, 2018

Monday July 30, 2018
Title: Monday
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 1:00 for 20:00 perform…: Health: (5 stations, 4 rounds @ each)
1- 12 Russian Kb Swings @ heavy weight
2- 8 Medball Slams @ 14-20#
3- :40 Front Plank
4- 3 Hang Db Snatch/Arm
5- Rest

Fitness:
1 Hang Power Clean or 1 Power Clean

Advanced
1 Power Clean
B) For Time: Health:
400m Row
10/side Alternating Kb Thruster @ light to moderate
300m Row
8/side Alternating Kb Thruster
200m Row
6/side Alternating Kb Thruster

Fitness:
400m Row
20 Thrusters @ 45/75 (+/- 10#)
200m Jog
15 Thrusters @ same weight
10 Burpee Over Bar
10 Thrusters @ same weight

Advanced:
400m Jog
20 Thrusters @ 65/95#
200m Row
15 Thrusters @ same bar
10 Burpee Box Jumps @ 20/24inch
10 Thrusters @ same bar

Send it!

Cooldown: Couch Stretch 2-3:00/leg unbroken

—–

Tuesday July 31, 2018
Title: Tuesday
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 (bit shorter, but pump out at end): Health:
A- Perform 3-4 sets of 3 Scaled Rope Climbs.
B- Perform 3-4 sets of 10 Ring Rows.

Fitness:
A- 5 Sets of 3 Pullup Negative, Weighted Pullup Negative, or Banded Pullup.

Advanced:
A- Take 4 sets to build to a heavy 2 Weighted Pronated Pullup. Rest 2:00 b/w sets

B) 18:00 Amrap of…: Health:
20m Walking Lunge
40m Farmer Carry @ heavy
6 Pushup
8 Ab-mat Situps
10 Plank to Pushup Pressouts

Fitness:
20m Bear Crawl
4 Scaled Rope Climbs or 2 Rope Climbs (1 scaled = butt to standing to butt)
60m Farmer Carry @ 20/24kg per hand
8 T2B or Ab-mat Situp
10 H.R Pushups or 5 Hspu

Advanced:
20m Hautie Bear Crawl
4 Rope Climbs
60m Farmer Carry @ 24/32kg per hand
8 T2b
10 Hspu
@ 80% output steady movement here

Cooldown: Pump Out (optional)
6 Barbell Curl @ 3111
8 Hammer Curl @ 3111
10 Supinated Bicep Curl @ 3111
12 Zottman Curl @ controlled
x 2-3 rounds (minimize rest, okay to decrease in weight, in face it is expected!)

—–

Wednesday August 1, 2018
Title: Wednesday
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 1:00 for 20:00: Health: (Not following 1:00 for 20:00, at own pace complete)
A- 3 sets of 15 Russian Kb Swings @ moderate. Rest 1:00 b/w sets.
B- 3 sets of 10 Goblet Squat @ 3111 tempo. Rest :90 b/w sets.
C- 3 sets of 10 Glute Bridges @ 3111 tempo. Weight with kb or db on hips Rest :90 b/w sets

Fitness:
2 Hang Power Snatch or 1 Power Snatch + 1 Hang Power Snatch

Advanced:
Power Snatch
B) Metcon, 2:00on/2:00 off x 6 (2 amraps, 3 rounds @ each): Health:
Amrap 1: 12 Kb Sdhp + 12 Du’s or 24 Singles
Amrap 2: 5 Box Step-up/leg + 5 Kb Push Press/arm

Fitness:
Amrap 1: 20 Du’s or 40 Singles + 10 Scaled T2B + 5 Hang Power Clean @ 65/95#
Amrap 2: 10 Box Jumps @ 20 inch + 10 Sh to Oh @ same weight as amrap 1
*Box jump w/ step-down

Advanced:
Amrap 1: 20 Du’s + 10 T2b + 5 Gr to Oh @ 95/135#
Amrap 2: 10 Box Jump + 2 Ring/Bar Mu or 7 C2b Pullups

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)

—–

Thursday August 2, 2018
Title: Thursday
Status: pending

Warmup: *Might have to keep this short today to get through strength/metcon
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 2:00 for 10:00 perform 5-8 H.R Pushups
B- Every 2:00 for 10:00 perform :20 Side Plank/side

Fitness:
A- Take 10:00 to build to a heavy 5 strict press
B- Take 10:00 to build to a heavy 3 Bench Press

Advanced:
A- Take 10:00 to build to a heavy 3 Strict Press
B- Take 10:00 to build to a heavy 2 Bench Press

*No rest in between press and bench, 10:00 of bench starts immediately after 10:00 press is finished.
B) 11:00 Ladder of….: Health: (11:00 Amrap of…)
5 Burpee
10 Kb Deadlift
10m Suitcase Carry/arm (Heavy)

Fitness:
1 Deadlift @ 95-135#/135-205#
1 Burpee Over Bar
1 Box Step-over @ 20 inch
*Add 1 rep/movement/round
Advanced:
1 Deadlift @ 135-185#/185-225
1 Burpee Over Bar
1 Box Step-over @ 20/24 inch
*Add 1 rep/movement/round

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

—–

Friday August 3, 2018
Title: Friday
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) 4:00on/1:00 off x 3: Health:
Amrap 1- 15 Air Squats + 10 Ring Rows + 5 Pushups
Amrap 2- 20m Walking Lunge + 10 Plank to Pushup Pressouts
Amrap 3- Row for Cals

Fitness:
Amrap 1- Cindy (5 Pullups or Ring Rows, 10 Pushups, 15 Air Squats)
Amrap 2- Row for Cals
Amrap 3- 100m Shuttle Run + 10 Burpees + 10 Medball Cleans @ 14/20#

Advanced:
Amrap 1- Row for Cals
Amrap 2- 100m Shuttle Run + 10 Burpees + 10 Medball Cleans @ 14/20#
Amrap 3- Cindy (5 Pullups, 10 Pushups, 15 Air Squats)
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.
—–

Saturday August 4, 2018
Title: Team Wod
Status: pending

Warmup: Warmup- Coaches Choice
Mobility- Coaches Choice
A) 10:00 Amrap of…. (teams of 2): Buy In: 200 Du’s or 300 Singles (pick one or the other, no switching half-way)
10 Partner Pushups (both pushup and clap at top)
20 Wall-ball Over Rig (10 each)
10 Burpee Box Jump Overes (5 each switch every rep)
B) 10:00 Amrap of…. (teams of 2): Buy In: 1000m Row (250m intervals)
30 Medball Cleans (Switch every 5)
60 Russian Kb Swings (switch every 10)
C) 10:00 Amrap of…. (teams of 2): Buy In: 400m 20kg Plate Carry
10 Alternating Burpee to Plate (5 each)
10 Pullups (partner can assist, switch whenever)

Cooldown: Coaches Choice

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