Workouts for the Week of Jun 11th

Written by Saskpro Crossfit on June 11, 2018

Monday June 11, 2018
Title: Monday
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 4 sets of 4-6 Strict Pronated Pullups or Banded Pullups
A2- Perform 4 sets of 4-6 Strict Hspu or 3 Hspu Negatives. OR 2 Wall-walks

Advanced:
A1- Perform 4 sets of 6-8 reps Strict Pronated Pullup or Weighted Pullup. Rest 1:00 before a2
A2- Perform 4 sets of 6-8 Strict Hspu or 5 Hspu Negatives

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

B) 4 Rounds:
Health:
12 Wallballs M/W-9′
9 Ab-mat Situps
24 Singles or 12 Du’s
Rest :60

Fitness:
15 Wallballs M-10′, W-9′
10 Ab-mat Situps
20 Du’s
Rest :60

Advanced:
20 Wallballs Rx’d
10 Ab-mat Situps
30 Du’s
Rest :60

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.
—–

Tuesday June 12, 2018
Title: Tuesday
Status: pending

Warmup: 3:00 General Movement
+
(all empty bar)
3 Rounds
5 Behind The Neck Snatch Grip Push Press
5 Snatch Grip Romanian Deadlift
5 Box Jump w/ step-down

Non-Barbell Athletes
3 Rounds
4/side Kb Push Press
8 Kb Romanian Deadlift
4/side Box Step-up

A) Strength::
Health:
A. 5 sets of 5 Medball Slams. Rest 1:00 b/w sets.
B. 5 sets of 3/arm Hang Db Snatch. Rest 1:00 b/w sets.

Fitness:
A. High Hang Power Snatch 5 sets of 3 reps. Rest no more than 1:00 b/w sets.
B. Below the Knee Hang Snatch 6 sets of 3 reps. Rest about :90 b/w sets.

Advanced:
A. High Hang Power Snatch 5 sets of 3 reps. Rest no mroe than 1:00 b/w sets.
B. Touch n Go Power Clean 6,4,2,2,2. Rest up to 2:00 b/w sets.

*A- Keep this light, no one over 30/45kg

B) Metcon- 12:00 Amrap of…:
Health:
100m Jog
15 Russian Kb Swings @ moderate weight

Fitness:
200m Jog
20 Russian Kb Swings @ 16-20/20-24kg

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

Cooldown: 2-3 Rounds of…
8 Powell Raise/arm @ 3111 tempo
6/Side T-Spine Twist
6/Side T-Spine Opener

—–

Wednesday June 13, 2018
Title: Wednesday
Status: pending

Warmup: 3:00 General Movement
+
3 Rounds
10 Steps/Leg Monster Walk
5/side Cooks Glutes
10 Glute Bridges
5 Goblet Squat @ 3311 tempo

A) Strength:
Health:
A1- Goblet Squat 4 sets of 8-10 reps @ 3111 tempo. Rest :90 before a2
A2- Single Kb Romanian Deadlift 4 sets of 8-10 reps @ 3111 tempo. Rest :90 before a1.

Fitness:
A1- Front Squat 4-5 sets of 6 reps @ 3111 tempo. Rest :90 before a2
A2- Double Kb Romanian Deadlift 4-5 sets of 8 reps @ 3111 tempo. Rest :90 before a1

Advanced:
A1- Front Squat 4-5 sets of 4 reps @ 3111 tempo. Rest :90 before a2
A2- Double Kb Romanian Deadlift 4-5 sets of 6 reps @ 3111 tempo. Rest :90 before a1

B) 2:00on/2:00 off x 4 (2 Amraps, 2 Rounds each):
Health:
Amrap 1…
5 Ring Rows
5 Pushups
10 Air Squats

Amrap 2…
3/arm Alternating Kb Thruster
6 No pushup Burpees

Fitness:
Amrap 1…
5 Pullups or 10 Ring Rows
10 Pushups
15 Air Squats

Amrap 2…
6 Thrusters @ 45/75#
6 Burpee Over Bar

Advanced:
Amrap 1…..
5 Pullups
10 Pushups
15 Air Squats

Amrap 2…
6 Thrusters @ 65/95#
6 Bar Facing Burpee Over Bar

Cooldown: Foam Roll Quads or Barbell Smash Quads

—–

Thursday June 14, 2018
Title: Thursday
Status: pending

Warmup: Front Rack Flow
3 Rounds of….
:30/side Banded Tri/Lat Stretch
1:00/side Front Rack w/ Kb
OR
1:00 Hold Front Rack w/ Barbell

A) Strength::
Health:
A1- Medball Cleans 5 sets of 8 reps.
Rest :60 before a2
A2- Weighted Hip Bridges 5 sets of 6 reps @ 3211 tempo.
Rest :60 before a1
*Weight hip bridge with kb on hips

Fitness:
A1- Box Jumps w/ Step-down 5 sets of 3.
Rest :15 before a2
A2- 5 sets of 3 Hang Power Clean .
Rest 2:00 before a1

Advanced:
A1- Box Jumps w/ Step-down 5 sets of 3.
Rest :15 before a2
A2- 3 Position Power Clean 5 sets.
Rest 2:00 before a1

*Build height on box-jumps

B) Metcon- For Time:
Health:: 4 Rounds
250m Row
2 Scaled Rope Climbs (from butt to standing and back down =1)
8 Plank to Pushup Presouts

Fitness:
400m Row
15 H.R. Pushups
15 Pullups or Ring Rows
15 T2b or Ab-mat Situps
350m Row
12 H.R. Pushups
12 Pullups or Ring Rows
12 T2b or Ab-mat SItups
300m Row
9 H.R Pushups
9 T2b or Ab-mat Situps
9 Pullups or Ring Rows

Advanced:
500m Row
15 Hspu
15 C2b Pullups
15 T2b
400m Row
12 T2b
12 Hspu
12 C2b
300m Row
9 T2b
9 Hspu
9 C2b

Cooldown: Cooldown- Coaches Choice

—–

Friday June 15, 2018
Title: Friday
Status: pending

Warmup: 3:00 General Dynamic Movement
+
3 Rounds of…
20m Hautie Bear Crawl
10 Banded Dislocates
10 Bent Over Fly
5 Scap Pullups

A) Strength:
Health:
A1- Seated Single Arm Db/Kb Press 3 sets of 8 reps/arm @ 3111 tempo.
A2- Bent Over Db/Kb Row 3 sets of 10 reps/arm @ 3111 tempo
A3- Db Bench Press 3 sets of 10 reps @ 3111 tempo.
A4- Hammer Curl 3 sets of 10 reps @ 3111 tempo
*Rest :30-1:00 b/w movements and 2:00 b/w rounds

Fitness:
A1- Strict Press 3 sets of 8 reps @ 3111 tempo.
A2- Bent Over Db/Kb Row 3 sets of 8 reps/arm @ 3111 tempo
A3- Db Bench Press 3 sets of 10 reps @ 3111 tempo.
A4- Hammer Curl 3 sets of 10 reps @ 3111 tempo
*Rest :30-1:00 b/w movements and 2:00 b/w rounds

Advanced:
A1- Strict Press 3 sets of 6 reps @ 3111 tempo.
A2- Bent Over Db/Kb Row 3 sets of 6 reps/arm @ 3111 tempo
A3- Db Bench Press 3 sets of 8 reps @ 3111 tempo.
A4- Hammer Curl 3 sets of 8 reps @ 3111 tempo
*Rest :30-1:00 b/w movements and 2:00 b/w rounds

B) Metcon- 20:00 Amrap of…:
Health:
60m Farmer Carry @ AHAP
20m Walking Lunge
200m Jog
:30 Front Plank

Fitness:
80m Farmer Carry @ 20/24kg
20m Front Rack Walking Lunge @ 65/95#
400m Jog
20m Bear Crawl

Advanced:
80m Farmer Carry @ 24/32kg
20m Front Rack Walking Lunge @ 95/135#
400m Jog
20m Hautie Bear Crawl

Cooldown: Coaches Choice

—–

Saturday June 16, 2018
Title: Saturday
Status: pending

Warmup: Warmup- Coaches Choice

Mobility- Coaches Choice

A) Teams of 2:
100 Du’s (Switch whenver)
200m Jog carrying medball (Jog together, switch carry whenever)
30 Burpee to Plate (alternate reps)
40 Sdhp @ 65/95# (can go lighter) (switch whenver)
50 Wallball Over Rig
Rest 2:00
x 3 Rounds

B) Core Out: :40on/:20 off
-Front Plank (Can weight if you want)
-Side Plank (switch half-way)
x 2

Rest 2:00 after the planks

:20on/:20 off x 8 (4 stations, 2 sets each)
– Tuck Up
– Bicycle Crunch
– Hollow Rock or Kipper to Leg Lower
– Rolling Plank

Cooldown: Coaches Choice: Group Mobility or Core Work