Workouts for the Week of Mar.20th

Written by Saskpro Crossfit on March 20, 2017

Monday
Warmup: Burgener Warmup
Mobility: Spiderman Stretch

Strength:
Every 1:00 for 12:00 perform:
even: 6 Medball Slams
odd: 12 Russian Kb Swings

Metcon: 4 Rounds for Time
5 Hand Release Pushups
10 Burpees or No Pushup Burpees
15 Kb Deadlift – moderate
20 Singles or Du’s
:30 Front Plank

Warmup: Burgener Warmup
Mobility: Spiderman Stretch

Strength:
Every 1:00 for 12:00 perform:
Either 1 Clean or 1 Snatch.
Do not lift more than 85% here, and no more than 3 sets at or above 80%.

Metcon: 4 Rounds for Time
5 Sh to Oh 75-95/115-135
10 Burpees
15 Deadlift same bar
20 Du’s
:30 Front Plank

Warmup: Burgener Warmup
Mobility: Spiderman Stretch

Strength:
Every 1:00 for 12:00 perform:
Either 1 Clean or 1 Snatch.
Do not lift more than 85% here, and no more than 3 sets at or above 80%.

Metcon: 4 Rounds for Time
5 Sh to Oh 115/165
10 Burpees
15 Deadlift 115/165
20 Du’s
:30 Front Plank

Tuesday
Warmup: 5:00 General Dynamic
Mobility: Ankle Dorsiflexion

Strength:
A. Every 2:30 for 15:00 (6 sets) perform: 8 Goblet Squat

Metcon: 12:00 Amrap of:
60m Farmer Carry- heavy
8 Wallballs M-10’, W-9’
10 Ring Rows
120m Shuttle Run

Warmup: 5:00 General Dynamic
Mobility: Ankle Dorsiflexion

Strength:
A. Every 2:30 for 15:00 (6 sets) perform: 3-5 Back Squat (31×1)

Metcon:12:00 Amrap of:
60m Farmer Carry 16-20/20-24kg
8 Thrusters 45-65/75-95
10 Pullups or Jumping Pullups
120m Shuttle Run

Warmup: 5:00 General Dynamic
Mobility: Ankle Dorsiflexion

Strength:
A. Every 2:30 for 15:00 (6 sets) perform; 3 Back Squat 30×1

Metcon: 12:00 Amrap of:
60m Farmer Carry 24/32kg
8 Thrusters 65/95
10 C2b Pullups
120m Shuttle Run

Wednesday
Warmup: 5:00 General Dynamic
Mobility: Janu Sirasana 2 sets of 1:00/leg

Strength:
Every 2:00 for 12:00 perform:
even: 10 Single Arm Kb Deadlift w/ left arm
odd: 10 Single Arm Kb Deadlift w/ right arm

Metcon: 4 Rounds
You have 3:00 of work, followed by 2:00 of rest.
400m(female)/450m(male) Row
10 H.r. Pushups
Lying Leg Lowers til finish.
-2:00 rest-
*Make sure that your are working to keep the small of your back on the ground. If it lifts up, only go as low as you can and come back up just before the lower back lifts.

Warmup: 5:00 General Dynamic
Mobility: Janu Sirasana 2 sets of 1:00/leg (also known as hurdler’s stretch)

Strength:
Every 2:00 for 12:00 perform:
Deadlift: 8,8,6,6,4,4 (all touch n go)

Metcon: 4 Rounds
You have 3:00 of work, followed by 2:00 of rest.
400m(female)/450m(male) Row
5 T2b or 8 K2e
Max Hspu or Handstand Hold on Wall til 3:00 is up.
-2:00 rest-

Warmup: 5:00 General Dynamic
Mobility: Janu Sirasana 2 sets of 1:00/leg

Strength:
Every 2:00 for 12:00 perform:
Deadlift: 6,6,4,4,2,2 (all touch n go)

Metcon: 4 Rounds
You have 3:00 of work, followed by 2:00 of rest.
450m(female)/500m(male) Row
7 T2b
Max Hspu til 3:00 is up
-2:00 rest-
Big Cats: Sub hspu for Strict Hspu
.
Thursday
Warmup: 5:00 General Dynamic
Mobility: Floor Pec Drill 2 sets of 1:00/side

Strength:
Every :90 for 6 sets perform:
3 Single Arm Kb/Db Push Press/Arm

Metcon: 18:00 Amrap
10 Box Step-ups (switch feet at bottom)
15 Russian Kb Swings moderate
20m Bear Crawl
35 Du’s or 20 Du’s
:20-:30 Side Plank/Side

Warmup: 5:00 General Dynamic
Mobility: Floor Pec Drill 2 sets of 1:00/side

Strength:
Every :90 for 6 sets perform:
2 Push Press + 2 Push Jerk

Metcon: 18:00 Amrap
10 Box Jumps w/ stepdown 20 inch
15 Russian Kb Swings 16-20/20-24kg
20m Bear Crawl
25 Du’s or 35 Du’s
:30 Side Plank/Side

Warmup: 5:00 General Dynamic
Mobility: Floor Pec Drill 2 sets of 1:00/side

Strength:
Every :90 for 6 sets perform:
2 Push Press + 2 Push Jerk

Metcon: 18:00 Amrap
10 Box Jumps w/ stepdown 20/24 inch
15 Russian Kb Swings 20/24kg
20m Bear Crawl
25 Du’s
:30 Star Side Plank/Side

Metcon: Move through here at a comfortable pace.
Friday
17.5 Enjoy!

Saturday
Team Wod: Teams of 3
Warmup: 5-10:00 General Dynamic
Mobility: Coaches Choice
A. Every 1:00 for 9:00 (1 partner/station)
1- Row for cals
2- Du’s
3- Shuttle Run
*Score is total cals, du’s and metres ran.
B. REST 3-5:00 (setup for next station)
C. 12:00 Amrap (1 parter works at a time, switch every 7 reps)
21 Burpee Box Jump Overs
21 Sdhp 65/95 (can go lower if needed)
21 Sh to Oh -same bar
21 Hang Power Clean- same bar
C. (Scaled) 12:00 Amrap (1 partner works at a time, switch every 7 reps)
21 No Pushup Burpee Box Jump/stepup
21 Kb Sdhp 12-20kg
21 Plank to Pushup Pressouts
21 Russian Kb Swings- same kb
D. Rest 3-5:00 (setup next station)
E. Every 1:00 for 9:00 (1 partner/station)
1- Row for Cals
2- Bear Crawl
3- Shuttle Run