Workouts for the Week of June

Written by Saskpro Crossfit on June 25, 2018

Monday June 25, 2018
Title: Monday
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- Medball Cleans 8 reps
2- Weighted Hip Bridges 6 reps @ 3211 tempo
3- 10 Steps Monster Walk/side

*Weight hip bridge with kb on hips

Fitness
1- 2 Box Jumps w/ Step-down
2- 1 Power Clean or Hang Power Clean + Hang Power Clean

Advanced
1- 2 Box Jumps w/ Step-down
2- 1 Set of 3 Pos. Power Clean

*30/36 inch max on the box-jumps
**Can build in weight on the cleans, but stay focused on movement quality. Master a given weight before moving onto the next.

B) 16:00 Emom:
Health:
even: 1 Burpee *Add 1 rep/round until failure
odd: 1 Ring Row (feet must return to the same place for each round. Mark with chalk or tape. Add 1 rep/round until failure

Fitness
even: 1 Sh to Oh @ 45-65/75-95# *Add 1 rep/ round until failure
odd: 1 Pullup or Jumping Pullup

Advanced-
even: 1 Sh to Oh @ 35/50kg *Add 1 rep/round until failure
odd: 1 C2b Pullup

Advanced (Big Cats)-
even: 1 Sh to Oh @ 85/115# *Add 10#/round until failure
odd: 1 Ring Mu or Bar Mu (Chose one or the other for the entire workout) *Add 1 rep/round until failure

-The goal is to make it as far as you can into the emom. You must complete all of the reps within the minute. You may not start a round while in an unbroken set from the previous round. Rounds do not have to be unbroken.
-If you are ‘out’ before the 12:00 mark, then count back two rounds from where you were eliminated and complete that number of reps/round for the remainder of 16:00.

Cooldown: 2 Rounds of…
1:00 T-Spine Can Opener
6/Side T-Spine Twist
6/Side T-Spine Opener

—–

Tuesday June 26, 2018
Title: Tuesday
Status: pending

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:
Health
A1- Db Bench Press 3-4 sets of 15,12,9,9 reps @ 3111 tempo.
A2- Hammer Curl 3-4 sets of 12 reps @ 3111 tempo
*Rest :30-1:00 b/w movements and 2:00 b/w rounds

Fitness
A1- Db Bench Press 4 sets of 8-10 reps @ 3111 tempo.
A2- Hammer Curl 4 sets of 8-10 reps @ 3111 tempo
*Rest :30-1:00 b/w movements and 2:00 b/w rounds

Advanced
A1- Db Bench Press 4 sets of 8,8,6,6, reps @ 3111 tempo.
A2- Hammer Curl 4 sets of 8,8,6,6 reps @ 3111 tempo
*Rest :30-1:00 b/w movements and 2:00 b/w rounds

B) Metcon- 15:00 Amrap of…(performed @ 80%output):
Health:
8 Walking Lunges/Leg
8 Plank to Pushup Pressouts
320m Row
6 Pushups

Fitness:
20m Walking Lunge Holding Medball In Front
7/10 Ring Dips
Row 350/400m
7/10 H.R. Pushups

Advanced:
Row 350/400m
7/10 Ring Dips
20m Walking Lunge Holding Medball In Front
7/10 H.R. Pushups

*Movement quality & Speed

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

—–

Wednesday June 27, 2018
Title: Wednesday
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- 2/arm Db Hang Snatch @ moderate weight
odd- :20 Front Plank

Fitness:
Sets 1-6: 3 High Hang Power Snatch
Sets 7-12: 3 Below the Knee Hang Power Snatch

Advanced:
Sets 1-6: 1 High Hang Squat Snatch + 1 High Hang Power Snatch
Sets 7-12: 1 Hang Below The Knee Power Snatch + 1 Hang Below The Knee Squat Snatch

B) Metcon 4 Rounds For Time:
Health:
100m Jog
10 Russian Kb Swings @ 20kg
5 Box Step-Ups/leg

Fitness:
100m Jog
2 Hang Db Snatch/Arm @ 15-25/30-40#
3 Burpee Box Jump @ 20 inch

Advanced:
200m Jog
3 Hang Db Snatch/Arm @ 35/50#
4 Burpee Box Jumps @ 20/24kg

*Start from the beginning on each round

Cooldown: 2 Rounds of:
:30/side Lax Ball Smash Traps
:30/side Banded Tri/Lat Stretch

—–

Thursday June 28, 2018
Title: Thursday
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) 12:00 Amrap of…:
Health:
4 Slasher to Halo/side @ 8kg
6 Ring Rows
8 Plank to Pushup Pressouts
10 No Pushup Burpees

Fitness:
4 Slasher to Halo/side @ 12/16kg
6 Pullups
8 Push Press @ 45-55/75-85#
10 Burpees
12 Ring Rows

Advanced:
2 Rope Climbs
4 Slasher to Halo/side @ 16/20kg
6 C2b Pullups
8 Push Press @ 65/95#
10 Burpees

Cooldown: Ankle Dorsi-Flexion
2 x :90/side Kb Ankle Dorsiflexion
—–

Friday June 29, 2018
Title: Friday
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:
A- Goblet Squat 4 sets of 8 reps @ 3111 tempo. Rest :90 before a2
A2- Single Kb Romanian Deadlift 4 sets of 8 reps @ 3111 tempo.
Rest :90 before a1.

Fitness:
A- Front Squat 5 sets of 5 reps @ 3111 tempo.
Rest up to 2:30 b/w sets

Advanced:
A- Front Squat 6 sets of 4 reps @ 3111 tempo.
Rest 2:30 b/w sets

B) 10 Rounds for time:
Health:
8 Air Squats
4 Pushups

Fitness:
6 Wallballs M-10′, W-9′
4 Box Jump w/ step-down 20 inch

Advanced:
8 Wallballs- Rx’d
4 Box Jump Overs @ 20/24inch

Cooldown: Foam Roll Quads or Barbell Smash Quads

—–

Saturday June 30, 2018
Title: Saturday (Team Wod)
Status: pending

Warmup: Warmup- Coaches Choice
Mobility- Coaches Choice
A) Teams of 2: Take 12:00 to build to a heavy triple Partner Deadlift (Both on same bar at same time).
B) 15:00on/5:00 off x 2 (Teams of 2): *1 partner works at a time on each movement
Amrap 1:
400m Jog/Carry (each team must carry a medball, and can switch whenever)
5 Burpees Over Bar
5 Thrusters @ 65/95# (Scale appropriately)
5 Sh to Oh- same bar
5 Sdhp- same bar

Amrap 2:
*1 partner works at a time on each movement
700m Row (Switch @ 350m)
5 Burpees Over Rower
15 Russian Kb Swings
10 T2b or Ab-mat Situps
20 Du’s

C) Core: Perturbation Core
3 Rounds each of…
:20 Knee Hover
:20 V-sit