Workouts for the Week of June 18th

Written by Saskpro Crossfit on June 18, 2018

Monday June 18, 2018
Title: Monday
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- 5 Rounds @ 85% output:
Health:
6 Ring Rows
80m Shuttle Run
10 Air Squats
12 Du’s or 20 Singles
:15 Front Plank

Fitness:
5 Pullups or Jumping C2b Pullups
100m Shuttle Run
15 Air Squats
20 Du’s or 40 Singles
:30 Front Plank

Advanced:
5 C2b Pullups (Big Cats: 2 Bar Mu)
100m Shuttle Run
15 Air Squats
20 Du’s
:30 Front Plank

Cooldown: 2:15/side Unbroken Floor Pec Drill
or
2 x 1:00/side Banded Lunge Lat Stretch

—–

Tuesday June 19, 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 8 Medball Cleans. Rest up to 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 Snatch 6,4,2,2,2. Rest up to 2:00 b/w sets.

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

B) Metcon- 6:00on/3:00 off x 2:
Health:
6 No Pushup Burpees
8 Scaled T2b
10 Goblet Squat 8-12kg
12 Russian Kb Swings

Fitness:
6 Burpees
8 T2b or Strict Hanging 1/2 Leg Raises (Can also opt for scaled t2b)
10 Goblet Squats 12-16/16-20kg
12 Russian Kb Swings- same kb

Advanced:
6 Burpees
8 T2b
10 Goblet Squats 20/24kg
12 American Kb Swings- same kb
Score is round with least reps completed, start from beginning on each 6:00 amrap.

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

—–

Wednesday June 20, 2018
Title: Wednesday
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) 16:00 Amrap of…:
Health:
200m Jog
8 Pushups
8 Ring Rows
200m Row
4/side Kb Push Press
8 Kb Sdhp (heavier than kb used for push press)

Fitness:
400m Jog
10 H.R Pushups or 5 Hspu
10 Ring Rows or 5 Pullups
400m Row
10 Sh to Oh @ 45-65/75-85#
10 Sdhp @ same bar

Advanced:
400m Jog
10 Hspu
10 Pullups
400m Row
10 Sh to Oh @ 65/95#
10 Sdhp @ same 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.
—–

Thursday June 21, 2018
Title: Thursday
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) 3 Rounds For Time @ 85-90% output:
Health:
Buy In: 500m Row
20 Russian Kb Swings- moderate
15 Wallballs M/W-10′
5 Burpees

Fitness:
20 Russian Kb Swings @ 16-20/20-24kg
15 Wallballs M-10′, W-9;
10 Burpees
Buy Out: 600m Row

Advanced:
Buy In: 700m Row
20 American Kb Swings @ 20/24kg
15 Wallballs Rx’d
10 Burpees
Cooldown: Foam Roll Quads or Barbell Smash Quads

—–

Friday June 22, 2018
Title: Friday
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) 10:00 Amrap of… @ 80-90% output:
Health:
12 Kb Deadlift
6 Box Step-Up/leg
8 Medball Slams
4 Burpees

Fitness:
9 Deadlift
6 Hang Power Clean
3 Sh to Oh
6 Burpee Over Bar
9 Box Jump w/ step-down M/F @ 20 inch
Barbell: 65/95#

Advanced:
9 Deadlift
6 Hang Power Clean
3 Sh to Oh
6 Bar Facing Burpee Over Bar
9 Box Jump w/ step-down 20/24inch
Barbell: 95/135#

*Note: barbell does not have to be unbroken

Cooldown: 2:15/leg PNF Hamstrings

—–

Saturday June 23, 2018
Title: Teams of 3
Status: pending

Warmup: Warmup- Coaches Choice
Mobility- Coaches Choice

A) Groups of 3: 3 x :20/partner Perturbation Core- Knee Hover
then
3 x :20/partner Perturbation Core- V-Sit

B) Teams of 3:
Partner 1: Row until Partner 2/3 are finished
Partner 2/3 complete:
10 Partner Pushups (both do a pushup clap both hands at top of each rep)
20 Alternating Burpee to Plate (10 each)
30 Wallball Over Rig (15 each)
Rotate until each partner has completed one row, then move immediately into the buy out:

Buy Out:
Each team must move 90# (Two 45# plates) 400m carrying however they’d like.

Cooldown: Hip Cool-down
Banded Hip Distraction 2:15/leg

3 Rounds of: 10 Lying Groin Opener + 10/direction Lying inward/outward Ankle Circles

Banded Pigeon Pose 2:15/leg