Workouts for the Week of June 4th

Written by Saskpro Crossfit on June 4, 2018

Monday June 4, 2018
Title: Bi-week Monday
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- Perform 4 sets of 6 reps of Sumo Goblet Squat @ 3111 tempo. Rest 1:00 before a2
A2- Perform 4 sets of 10 steps/leg Monster Walk. Rest 1-2:00 before a1.

Fitness:
A- Build to a 5 rep max Back Squat

Advanced:
A- Build to a 3 rep max Backsquat

B) Metcon- Funky Fran: 20-16-12 For Time

Health:
Alternating Kb Thrusters 8/12kg
Ring Rows

Fitness:
Alternating Kb Thrusters w/ 12/16kg
Pullups or Ring Rows (feet must stay in same position each set)

Advanced:
Alternating Kb Thrusters w/ 16/20kg
C2b Pullups

*20 = 10/side, 16- 8/side 12 = 6/side

Cooldown: Easy row or bike for 10:00 (flush, not a push)

—–

Tuesday June 5, 2018
Title: Bi-week Tuesday
Status: pending

Warmup: 3:00 General Movement
+
2 Rounds Empty Barbell Warmup
+
2 Rounds of…
Alphabet Series
10 SLOW -Seated Snatch Grip Behind The Neck Press

A) Strength::
Health:
A1- Perform 4 sets of 16 Russian Kb Swings- moderate. Rest 1:00 before a2
A2- Perform 4 sets of 8 Medball Slams- Rest 2:00 before a1.

Fitness:
A- In 10:00 build to a heavy double Hang Power Snatch (No pressouts)
B- In 10:00 build to a heavy double Hang Power Clean

Advanced:
A-In 10:00 build to a heavy double touch n go Power Snatch
B- In 10:00 build to a heavy double touch n go Power Clean

B) 10:00 Ladder of…:
Health:
1 Burpee
1 Db Hang Snatch/arm @ comfortable weight.
5 Du’s or 10 Singles

Fitness:
1 Burpee
1 Hang Power Snatch @ 55/85# (+/- 10#)
5 Du’s or 10 Singles

Advanced:
1 Burpee
1 Power Snatch @ 75/105#
5 Du’s

*Add 1 rep/round burpee and power snatch and 5 Du’s or 10 singles.

Cooldown: Cooldown- Foam Roll

—–

Wednesday June 6, 2018
Title: Bi-Week Wednesday
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- 4 sets of 8-10 Seated Neutral Grip Db Press (kb ok too). Rest 1:00 before a2.
A2- 4 sets of 10 Plank to Pushup Pressouts. Rest 1-2:00 before a1.

Fitness:
A- Build to a 5 rep max Strict Press in 15:00

Advanced:
A- Build to a 3 rep max Strict Press in 15:00
B) Metcon-7 Rounds for time:

Health: **5 Rounds**
100m Shuttle Run or Jog
8 Ring Rows

Fitness:
100m Shuttle Run or Jog
10 Ab-mat Situps

Advanced:
100m Shuttle Run or Jog (outside)
10 Pullups

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 7, 2018
Title: Bi-Week 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- Perform 4 sets of 8 Medball Cleans. Rest 1:00 before a2.
A2- Perform 4 sets of 8 Goblet Squats @ 3111 tempo. Rest 1-2:00 before a1.

Fitness:
In 15:00 build to a 3 rep max hang power clean.

Advanced:
In 15:00 build to a 2 rep max touch n go Power Clean

*Keep movement within range of good technique. No Annie cleans.

B) 10:00 Amrap of….:
Health:
10 Russian Kb Swings
5/side Box Step-Up
10 No Pushup Burpees

Fitness:
10 Hang Power Clean @ 65/95 (+/-10#)
10 H.R Pushups
1 Rope Climb or 3 Scaled Rope Climbs

Advanced:
10 Power Clean @ 95/135#
10 Hspu
1 Rope Climb

Cooldown: 2:15/Leg PNF Hamstring Stretch

—–

Friday June 8, 2018
Title: Bi-Week Friday
Status: pending

Warmup: 3:00 General Movement
+
3 Rounds of…
5 Pushups
10 Banded Dislocates
10 Cuban Press (Slow and light)

A) Strength::
Health:
A1- Perform 4 sets of 8 reps Dumbbell Bench Press. Rest 1:00 before a2
A2- Perform 4 sets of 8 Bent Over Db Row. Rest 1-2:00 before a1.

Fitness:
A- In 15:00 build to a 5 rep max Bench Press

Advanced:
A- In 15:00 build to a 3 rep max Bench Press.
B) Metcon-For Time- All Levels:
Partner 1- Row 1k
-switch-
Partner 2- Row 1k
-switch
Partner 1- Row 500m
-switch-
Partner 2- Row 500m
-switch-
Partner 1- Row 250m
-switch-
Partner 2- Row 250m
Buy Out: 30 Alternating Burpee to Plate (switch each rep)

Cooldown: Lax Ball Smash- Area of your choice!

—–

Saturday June 9, 2018
Title: Team Wod
Status: pending

Warmup: Warmup- Coaches Choice
Mobility- Coaches Choice
A) 30:00 Amrap of….(teams of 2):
400m Partner Jog
40 Partner Wall-ball Over Rig (20 each)
30 Box Jumps (15 each)
20 Partner Medball Situp w/ throw (10 each)
10 Partner Pushup (both perform pushup and clap hands at top, so 10 each)

B) Core Circuit (teams of 2):
P1: 50m Dbl Kb Front Rack Carry
P2: Front Plank til P1 is finished
-switch-
P1: Bear Crawl 40m
P2: Side Plank til P1 is finished (Switch sides half-way through)
-switch-
x 2
Cooldown: Cooldown: Coach led group stretch