Workouts for the Week of July 31st

Written by Saskpro Crossfit on July 31, 2017

Monday July 31, 2017
Title: Cycle 2 Week 6 Day 1
Status: pending

Warmup: Warmup: 5:00 General Dynamic
Mobility: See Hip Attachment
A) Strength:
Health
A1. 8 Double Leg Hip Bridges (unweighted)
A2. 8/leg Walking Lunge (weighted)
Rest minimum 2:00
*Move immediately into A2 after completing A1

Fitness: 4 sets of
A1. Cook’s Glutes 6/leg or (Scaled: 10 Double Leg Hip Bridges)
A2. Split Squat 6-8reps/leg (3 down, 1 at bottom, 1 up, 1 at top)
Rest minimum 2:00
*Move immediately into A2 after completing A1

Advanced: 4 sets of
A1. Cook’s Glutes 6/leg
A2. RFESS 6-8/Leg (2 down, 1 hold, 2 up, 1 at top)
Rest minimum 2:00
*Move immediately into A2 after completing A1

B) Metcon- 7:00on/3:00 off x 2:
Health:
100m Shuttle Run
5 Box Jumps or 5/leg Step-Ups
10 Ab-mat Situps
15 Wallballs Rx’d

Fitness:
100m Shuttle Run
8 T2b/K2E or Strict Hanging leg Raises
8 Box Jumps 20 inch
8 Thrusters @ 65/95#(this is max, can go lighter)

Advanced:
100m Shuttle Run
12 T2b
10 Box Jumps 20/24inch
8 Thrusters @ 85/115#
*SCORE= Total Reps – the difference between each round. Aka the goal here is to match round 1 or complete more reps on round 2. This means pace on round 1, and leave some in the tank for round 2.

Cooldown: 2:15/leg Banded Pigeon Pose

Tuesday August 1, 2017
Title: Cycle 2 Week 6 Day 2
Status: pending

Warmup: Warmup- 5:00 General Dynamic
Mobility- See “T-spine Mobility” Attachment
A) Strength:
Health:
A. 15:00 Emom of:
1-10 Pushup to Plank Pressouts
2- :45 Du Practice
3- 8 Dbl Kb/Db Press

Fitness:
A. 15:00 Emom of….
1- 5-7 Seated Double db/Kb Press (slow and controlled)
2- :45 Du Practice
3- Rest

Advanced:
A. 15:00 Emom of……
1- 5 Seated Arnold Press (2 at top, 2 on way down 2 at bottom, 1 on way up)
2- :45 Du or Tu Practice
3- Rest

B) 16:00 Amrap of…
Health:
5 H.R. Pushups
7 Ring Rows
9 Burpees or No Pushup Burpees
11 Calorie Row

Fitness:
5 Pullups or Jumping Pullups
10 H.r. Pushups
15 Burpees
20 Calorie Row

Advanced:
5 C2b Pullups
10 Hspu
15 Burpees
20 Calorie Row

Cooldown: Extra Conditioning
3k row @ 80% output. A proper aerobic row for conditioning should be done at a consistent pace throughout.

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Tuesday August 1, 2017
Title: T-Spine Warmup/Movement
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

Wednesday August 2, 2017
Title: Cycle 2 Week 6 Day 3
Status: pending

Warmup: Warmup- 5:00 General Dynamic
Mobility- See “Hamstring Mobility”
A) Strength:
Health: 5 sets
A1. 3/leg Single Leg Opposite Toe to Foot Touches (like an unweighted Single Leg Dl)
A2. Kb Sumo Deadlift 10 Reps
Rest 1-2:00 between a1/a2

Fitness: 5 sets
A1. Single Leg Double Kb Deadlift 5 reps/leg (slow and controlled)
A2. Sumo Deadlift 5 reps (church singles)
Rest 1-2:00 between a1/a2

Advanced: 5 sets
A1. Single Leg Double Kb Deadlift 5 reps/leg (slow and controlled)
A2. Sumo Deadlift 5 reps (church singles)
Rest 1-2:00 between a1/a2, 2:00 before returning to a1
*If you cannot quietly control the bar all the way down to the ground the weight is too heay*
*Important to keep hips square on the single leg work.
*Do not sacrifice lumbar spine stability for depth/kbs’ on the single leg kb dl’s.
*Chest should be vertical as possible on sumo dl

B) Metcon For Time
Health:3RDs
200m Jog
15 Kb Sdhp (moderate)
30 Singles or 15 DU’s

Fitness:
400m Jog
15 Sdhp 45-65/75-95#
30 Du’s or 45 Singles
15 Sdhp
30 Du’s or 45 Singles
15 Sdhp
30 Du’s or 45 SIngles
400m Jog

Advanced:
400m Jog
15 Sdhp 65/9#
30 Du’s
15 Sdhp
30 Du’s
15 Sdhp
30 Du’s
400m Jog
Nice and steady here

Cooldown: Cooldown:
Scaled: Accumulate 3:00 in the Front Plank.

Rx’d: Accumulate 3:00 in the Front Plank w/ 20kg on back.

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Wednesday August 2, 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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Thursday August 3, 2017
Title: Cycle 2 Week 6 Day 4
Status: pending

Warmup: 5:00 General Dynamic
Mobility- See Pec/Lat Warmup
A) Strength:
Health: 4 Rounds
A1. Single Arm Bent Over Row 10 reps
A2. Ring Rows 10-12 reps
A3. Max Hold on Rope

*Grab rope, and see how long you can stay off the ground without using your feet. If quite short, go for :20 cumulative.

Fitness: 4 Rounds of….
A1. 8/ Arm Bent Over Kb/Db Row
A2. 10 Banded Pendlay Row
A3. 12 Ring Rows

Advanced: 4 Rounds of…..
A1. 6 reps of Bent Over Double Kb Row (make sure lower back is flat)
A2. 8 reps of Banded Pendlay Row
A3. 10 reps of Supine Row on BB

*Limit rest betweeen a1/a2/a3, and rest 2-3:00 after 1 complete round.

B) Metcon :30on/:30 off x 16:
Health
1- H.R. Pushups
2- Row for Cals
3-Farmer Carry AHAP
4- Russian Kb Swings- moderate

Fitness:
1- Row for Cals
2- Sh to Oh @ 45-65/75-95
3- Russian Kb Swings 12-20kg/16-24kg
4- Farmer Carry- Up to 24/32kg

Advanced:
1- Sh to Oh @ 65-85/95-115
2- Farmer Carry 24/32kg
3- American Kb Swings 20/24kg
4- Row for Cals
*Might be a bit tough for Kb’s, so make sure everything is set before starting.
*Steady pace here my friends, as it end up being 4 rounds at each station.

Score is total reps-
10m= 1 rep on Farmer Carry
1 cal- 1 rep on rower

Cooldown: Full Body Foam Roll or Freestyle Stretch 5:00

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Thursday August 3, 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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Friday August 4, 2017
Title: Cycle 2 Week 6 Day 5
Status: pending

Warmup: Warmup: 5:00 General Dynamic
Mobility: See Ankle Attachment
A) Strength:
Health
A. Every 2:00 for 10:00 perform:
15 Russian Kb Swings- moderate to heavy
-rest 2:00-
B. Every 2:00 for 8:00 perform:
10 Medball Slams

Fitness
A. Every 2:00 for 10:00 perform:
1 set of 3 Position Power or Squat Clean
-rest 2:00-
B. Every 2:00 for 8:00 perform:
3 Segmented Clean Deadlift
*This should be 100%+ of your 1rm clean.

Advanced:
A. Every 2:00 for 10:00 perform:
1 set of 3 Position Power or Squat Clean
-rest 2:00-
B. Every 2:00 for 8:00 perform:
3 Segmented Clean Deadlift
*This should be 100%+ of your 1rm clean.

B) Metcon
Health (10:00 Amrap of)
10 Medball Cleans
5 Burpees
5 Ring Rows

Fitness:10:00 Ladder:
1 Hang Power Clean @ 65/95# ish
1 Bar Facing Burpee Over Bar
1 Pullups or Jumping Pullup

Advanced:10:00 Ladder:
1 Power Clean @ 95-135/135-185#
1 Bar Facing Burpee Over Bar
1 C2b Pullup
*Add 1 rep/movement/round

Cooldown: 3 sets of 8 reps/side Banded Quadruped T-Spine Twists (Check Video)

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Friday August 4, 2017
Title: Ankle Mobilization
Status: pending
A) Dorsiflexion Mobilization A: 1:00/side Kb Ankle Dorsiflexion x 1-2 sets

OR

2-4:00 Double Leg Weighted Dorsiflexion

*On both of these exercises heels must stay down*

+

DDD 3 Sets of 8 reps/leg
B) Cooldown : Banded Dorsiflexion 2 sets of 1:00/leg

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Saturday August 5, 2017
Title: Team Workout
Status: pending

Warmup: Warmup- Coaches Choice
Mobility- Coaches Choice
A) 5:00 Amrap of…: As many wallballs as possible

Rx’d: M 20# to 10′, F 14# to 9′

Scaled: M-10′, F-9′
B) 10:00 Amrap of….: 100m Shuttle Run
10 Burpee Box Jump Overs 20inch
C) 15:00 Amrap of…:
5 Pullups
10 Pushups
15 Air Squats
20 Calorie Row

Cooldown: Core Circuit Oh Resistance
2-3 Rounds of… (check video)

The exercises are:
10 Leg Lowers
10 Froggie to Kipper
10/leg Scissors
10 Pul-Throughs or Jack Hammers

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