Workouts for the Week of July 9th

Written by Saskpro Crossfit on July 9, 2018

Monday July 9th

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 8 Hand Release Pushups
B- Every 2:30 for 4 sets perform Db Bench Press @ 3211 tempo

Fitness:
A- Every 2:30 for 4 sets perform 6 Bench Press @ 3111 tempo
B- Every 2:30 for 4 sets perform 8 Strict Press @ no tempo

Advanced:
A- Every 2:30 for 4 sets perform 4 Bench Press @ 30×1 tempo
B- Every 2:30 for 4 sets perform 6 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) 15:00 Amrap:
Health:
100m Jog
5 Ring Rows
10 Russian Kb Swings @ moderate weight
5 No Pushup Burpees

Fitness:
200m Jog
10 Pullups/Jumping C2b Pullups or 10 Ring Rows
20 Russian Kb Swings @ 16-20kg/20-24kg
10 Burpees

Advanced:
200m Jog
10 Pullups
20 American Kb Swings @ 20/24kg
10 Burpees

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

—–

Tuesday July 10, 2018
Title: Tuesday
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 3 sets of 5 reps, and 3 sets of 3 reps @ 3111 tempo. Rest up to 2:30 b/w sets

Advanced:
A- Front Squat 3 sets of 3 reps, then 3 sets of 2 reps @ 3111 tempo. Rest 2:30 b/w sets

B) 5 Rounds for Time:
Health:
12 Du’s or 24 Singles
10 Air Squats
8 Kb Push Press (4/arm)
6 No Pushup Burpees

Fitness:
20 Du’s or 30 Singles
15 Air Squats
10 Sh to Oh @ 45/75#
5 Burpee Over Bar

Advanced:
20 Du’s
15 Air Squats
10 Sh to Oh @ 65/95#
5 Bar Facing Burpee Over Bar

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.
—–

Wednesday July 11, 2018
Title: Wednesday
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- 3 Hang Db Snatch/Arm
2- 8 Medball Slams
3- 8 Plank to Pushup Presouts

Fitness:
1- 2 Box Jump w/ step-down (work on height of box)
2- 2 Hang Power Clean + 2 Front Squat

Advanced:
1- 3 Touch n Go Broad Jumps
2- 2 Touch n Go Power Clean

B) 1:00on/:30 off x 10 @ 80% output:
Health:
1- 3 Burpees + 10 Kb Sdhp
2- 15 Russian Kb Swing @ moderate

Fitness:
1- 2 Rope Climbs or 3 Scaled Rope Climbs
2- 5 Hang Power Clean & Jerks @ 65/95# (+/- 10#)

Advanced-
1- 2 Ring or Bar Mu or 1 Attempt/Practise
2- 5 Hang Power Clean & Jerks @ 95/135#

*Muscle-Up folks, working on stringing 2 together efficiently as possible. Don’t do more than 2 unless your max unbroken is 8+
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.
—–

Thursday July 12, 2018
Title: Thursday
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 Every 2:30 for 8 rounds perform….:
Health:
1-4: 8 Ring Rows @ 2212 temp
5-8: 10 Hammer Curls @ 3111 tempo…

Fitness:
1-4: 3 Pullup Negative, Weighted Pullup Negative, or Banded Pullup
5-8: 10 Hammer Curl @ 3111 tempo…

Advanced:
1-4: 3 Weighted Ring Pullup or Ring Pullup
5-8: 8 Hammer Curl @ 3111 tempo standing

B) Metcon- 6:00on/3:00 off x 2:
Health:
4 Burpees
6 Pushups
8 Wallballs M/W-9′

Fitness:
6 Burpee Box Jump
6 H.R. Pushups or 4 Hspu
12 Wallballs @ M-10′, W-9′

Advanced:
6 Burpee Box Jump @ 20/24inch
6 Hspu
12 Wallballs @ Rx’d

Cooldown: Lax Ball Smash Pecs/Lats 2-3:00/side

—–

Friday July 13, 2018
Title: Friday
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- 10 Dbl Kb Rack Squat @ 3111 tempo
odd- :20 Side Plank/side

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

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

B) Metcon- 12:00 Amrap of…:
Health:
10 Wall-balls
8 Ab-mat Situps
6 Box Step-Up/leg @ mid-shin or 20 inch height

Fitness:
5/side Alternating Kb Thrusters @ 8-12/12-16kg per hand
7 T2b or 12 Ab-mat SItups
9 Box Jump w/ step-down @ 20 inch

Advanced:
5/side Alternating Kb Thruster @ 16/20kg per hand
7 T2b
9 Box Jump w/ step-down 20/24 inch

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)
—–

Saturday July 14, 2018
Title: Team Wod
Status: pending

Warmup: Warmup- Coaches Choice
Mobility- Coaches Choice
A) Every 2:00 for 12:00 (3 Rounds each at each station): Partner 1: 60m Farmer Carry (AHAP)
Partner 2: Hautie Bear Crawl
then switch partners
B) 20:00 Amrap of… (teams of 2): 10 Burpee to 20kg Plate (5 each)
20 Partner Wall-ball Over Rig (10 each)
30 Russian Kb Swings (15 each)
400m Row (200 each)
50 Du’s or 100 Singles (25/50 each)

Cooldown: 3 Sets of 6 reps/side per partner
*Focus on keeping front knee in place, and rotating through the shoulders, not the hips.