Workouts for the Week of Mar.12th

Written by Saskpro Crossfit on March 11, 2018

Monday March 12, 2018
Title: Monday
Status: pending

Warmup: Warmup-5:00 General Dynamic

Specific Movemnt Prep 2-3 Rounds of…
10 Bent Over Fly
5/Side Single Arm KB Push Press
10 Perfect Air Squats

A) Strength::
Health
A1. Perform 4 sets of 12 reps Dbl Kb Press (Seated if possible). Rest 1:00 before a2.
A2. Perform 4 sets of 12 reps Bent Over Kb Row/arm @ 3111 tempo. Rest 1-2:00 before a1.

Fitness
A1. Push Press Perform 4 sets of 8 reps touch n go. Rest 1:00 before a2.
A2. Bent Over Kb Row Perform 4 sets of 10 reps/arm @ 3111 tempo. Rest :20 between arms and 1-2:00 before a1.

Advanced:
A1. Push Press Perform 4 sets of 6 reps touch n go. Rest 1:00 before a2.
A2. Bent Over Kb Row Perform 4 sets of 8 reps/arm @ 3111 tempo. Rest :20 between arms and 1-2:00 before a1.

B) Metcon 1:00on/1:00 off x 9 ( 3 stations, 3 rounds each): *Each station is a continuous amrap

Health:
1- 10 Wallballs + 5 Ring Rows
2- 5 Box Step-Up/leg + 5 H.R. Pushups
3- Row

Fitness:
1- 10 Box Jumps 20/24 inch + 5 Hspu or 8 H.R. Pushups
2- Row
3- 15 Wallballs M-10′, W-9′ + 5 Pullups or Jumping C2b

Advanced:
1- Row
2- 15 Wallballs Rx’d + 5 C2b Pullups
3- 10 Box Jump Overs 20/24 inch + 10 Hspu

Cooldown: Couch Stretch 2:15/side
Sumo- Squat Test 1-2:00

—–

Tuesday March 13, 2018
Title: Tuesday
Status: pending

Warmup: Warmup- Burgener Warmup x 2

Specific Movement Prep 2 Rounds of…
8 Trap-3 Raise
6 Snatch Grip Behind The Neck Press (Empty bar)
4 Box Jumps w/ step-down

A) Strength:
Health- Every :90 for 10 sets perform…
even- 15 Russian Kb Swings -moderate
odd- 10 Medball Slams

Fitness- Every :90 for 10 sets perform…
3 Hang Power Snatch
*Focus on technique here, can build in last 5 sets.

Advanced- Every :90 for 10 sets perform…
Power Snatch + Hang Power Snatch + Hang Squat Snatch
*Focus is solid technique, can build if things if technique is solid!

B) Metcon 16:00 Amrap of…:
Health
14 Air Squat
10 Calorie Row
6 Burpees
12 Ab-mat Situps
24 Du’s or 40 Singles

Fitness
7 Overhead Squat or Front Squat @ 65/95#
14 Calorie Row
7 Burpee
14 T2b or Ab-mat Situps
28 Du’s or 50 Singles

Advanced:
7 Overhead Squat @ 95/135#
14 Calorie Row
7 Burpee
14 T2b
28 Du’s

Cooldown: 3 x :30/side Floor Pec Drill
1-2:00 T-Spine Can Opener

—–

Wednesday March 14, 2018
Title: Wednesday
Status: pending

Warmup: Warmup- 5:00 General Dynamic

Specific Movement Prep 2-3 ROunds of..
10 Goblet Squat
10 Hip Bridges
10 Steps Monster Walk/side

A) Strength:
Health:
A1. Perform 5 sets of 12 reps Goblet Squat @ 3211 tempo. Rest 1:00 before a2.
A2. Perform 5 sets of 40m/arm Suitcase Carry. Rest 1-2:00 before a1.

Fitness:
A1. Back Squat Perform 5 sets of 6 reps @ 3111 tempo. Rest :30 before a2.
A2. Farmer Carry Perform 5 sets of 60m. Rest 2-3:00 before b1.

Advanced:
A1. Back Squat Perform 5 sets of 5 @ 30×1 tempo. Rest :30 before a2.
A2. Farmer Carry Perform 5 sets of 60m. Rest 2-3:00 before b1.

B) Metcon- 4 Rounds for Time:
Health:
3 Pushups
5 Box Step-Ups/side
10 Wallballs M/W-9′
15 Russian Kb Swings- moderate
Rest 1:00

Fitness:
5 Hspu or 10 H.r. Pushups
12 Box Jumps 20 inch
17 Wallballs M-10′, W-9′
22 Russian Kb Swings 16-20/20-24kg
Rest 1:00

Advanced:
5 Strict Hspu or 8 Kipping Hspu
12 Box Jump Over 20/24
17 Wall-balls Rx’d
22 American Kb Swings 20/24kg
Rest 1:00

Cooldown: Lax Ball Smash Lats/Traps

—–

Thursday March 15, 2018
Title: Thursday
Status: pending

Warmup: Warmup-5:00 General Dynamic

Specific Movement Prep 2-3 Rounds of…
10 Dbl Kb Thruster -light
20m Bear Crawl

A) Strength:
Health: Every :90 for 10 sets perform…
even- 5 Hang Db Snatch/Arm
odd- 5 Box or Plate Jumps w/ step-down

Fitness: Every :90 for 10 sets perform…
3 Power Clean and Jerk (Can go from ground or hang)
*Technique focus- quality reps. Can build on last 5 sts.

Advanced: Every :90 for 10 sets perform:
Power Clean + Hang Power Clean + 2 Jerks
*Technique focus- learn, improve.

B) Metcon- :90on/:90 off x 6: Each station is a continuous amrap

Health:
1- 60m Shuttle Run + 6/side Kb Push press + 8 Ab-mat Situps
2- 8 Medball Slams + 4 Burpees + 20 Singles or 10 Du’s

Fitness:
1- 10 Sh to Oh @ 45/75 + 10 Ab-mat Situps + 100m Shuttle Run
2- 10 Hang Power Clean @ same weight + 5 Burpees + 15 Du’s or 30 Singles

Advanced:
1- 10 Sh to Oh @ 65/95 + 5 T2b + 100m Shuttle Run
2- 10 Hang Power Clean @ same weight + 5 Burpee Over Bar + 15 Du’s
Cooldown: Tabata Abs- Coaches Choice

Friday- 18.4!! Good Luck!

Saturday March 17, 2018
Title: Team Wod
Status: pending

Warmup: Warmup- Coaches Choice
Mobility- Coaches Choice
A) 30:00 Amrap @ 80% output: Teams of 2

20m Wheelbarrow Each
10 Gr to Oh (Switch each rep)
20 Box Jump Overs 20/24 (Switch each rep)
40 Du’s (Switch every 10)
20 Deadlift (switch every 5)
10 Sh to Oh (switch every 5)
400m Row Each (resting partner is in plank)

Barbell Weight: Scaled- 65/95, Rx’d 95/135

B) 15:00 Amrap of… (self-car): 3/Side Hurdle Unders
5/side Box HIp Opening Drill
5/side T-Spine Twists
5/side T-Spine Openers
10 Wall Angels
10 Trap- 3 Raise