Workouts for the Week of Mar.27th

Written by Saskpro Crossfit on March 27, 2017

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Monday
Warmup: 5:00 General Movement
Mobility: Leg Swings (Front to back, side to side toes pointed forward, side to side toes pointed out)

Strength:
A. Every :90 for 10 sets perform:
A. 6 Kb Deadlift
B. 10 Supermans

Metcon: 10:00 Amrap of:
20 Du’s or 40 Singles
15 Russian Kb Swings 12-20kg
10 Box Jumps w/ stepdown 20 inch or Stepups
5 H.R. Pushups

Cooldown: 12:00 Emom
1- 6 Single Leg Kb Dl (light or b/w) per leg
2- :45 Front Plank
3- 20m Walking Lunge (bodyweight) + Squat Test til finish
4- :15-:30 Dead Hang on Rig

Warmup: 5:00 General Movement
Mobility: Leg Swings (Front to back, side to side toes pointed forward, side to side toes pointed out)

Strength:
A. Every :90 for 10 sets perform: 3 Church Single Deadlift.

Metcon: 10:00 Amrap of:
20 Du’s or 40 Singles
15 Russian Kb Swings 16-20/20-24kg
10 Box Jumps w/ stepdown 20 inch
5 Ring Dips or H.R. Pushups

Cooldown: 12:00 Emom
1- 6 Single Leg Kb Dl (light or b/w) per leg
2- :45 Front Plank
3- 20m Walking Lunge (bodyweight) + Squat Test til finish
4- :30 Dead Hang on Rig

Warmup: 5:00 General Movement
Mobility: Leg Swings (Front to back, side to side toes pointed forward, side to side toes pointed out)

Strength:
A. Every :90 for 10 sets perform: 2 Church Single Deadlift

Metcon: 10:00 Amrap of:
20 Du’s
15 Russian Kb Swings 24/32kg
10 Box Jumps w/ stepdown 20/24
5 Ring Dips

Cooldown: 12:00 Emom
1- 6 Single Leg Kb Dl (light) per leg
2- :45 Front Plank
3- 20m Walking Lunge (bodyweight) + Squat Test til finish
4- :30 Dead Hang on Rig

Tuesday
Warmup: 5:00 General Movement
Mobility: 6:00 Emom of 1 tgu/side (light to mod)

Strength:
Every 1:00 for 16:00 perform:
A. 5 Single Arm Kb/Db Push press/ side
B.:30 Pushup Plank

Metcon: 12:00 Amrap
12 Dbl Kb Push Press
8 Burpees or No Pushup Burpees
12 Medball Slams
8 Ab-mat Situps
160m Shuttle Run

Cooldown:
1:00/Side Banded Lat Stretch x 2
2:00/side Couch Stretch On Wall/Leg

Warmup: 5:00 General Movement
Mobility: 6:00 Emom of 1 tgu/side (light to mod)

Strength:
A. Every 2:00 for 16:00 perform:
3 Sh to Oh

Metcon: 12:00 Amrap
12 Push Press 45/75#
8 Burpees
12 Hang Power Snatch- same bar
8 T2b/K2e or Ab-mat Situps
200m Shuttle Run

Cooldown:
1:00/Side Banded Lat Stretch x 2
2:00/side Couch Stretch On Wall/Leg

Warmup: 5:00 General Movement
Mobility: 6:00 Emom of 1 tgu/side (light to mod)

Strength:
A. Every 2:00 for 16:00 perform:
2 Sh to Oh

Metcon: 12:00 Amrap
12 Push Press 55/85#
8 Burpees
12 Hang Power Snatch- same bar
8 T2b
200m Shuttle Run

Cooldown:
1:00/Side Banded Lat Stretch x 2
2:00/side Couch Stretch On Wall/Leg

Wednesday
Warmup: 5:00 General Movement
Mobility: Medball T-spine Stretch

Strength:
A. Every :90 for 10 sets (15:00)
1- 5 Db Hang Snatch/Arm
2- 5 Broad Jumps- Focus on landing softly with butt back in quarter squat position.

Metcon: 3:00on/3:00 off x 4
Row 350m then amrap:
5 Ring Rows + 5 H.R. Pushups

Warmup: 5:00 General Movement
Mobility: Medball T-spine Stretch

Strength:
A. 15:00- Snatch Skill Work- Hit 4-6 reps in between 85-95%.

Metcon: 3:00on/3:00 off x 4
Row 400m then amrap:
5 Pullups or 5 Ring Rows + 3 Hspu or 5 H.R. Pushups

Warmup: 5:00 General Movement
Mobility: Medball T-spine Stretch

Strength:
A. 15:00- Snatch Skill Work- Hit 4-6 reps in between 85-95%.

Metcon: 3:00 on/ 3:00 off x 4
Row 500m then amrap:
5 C2b Pullups + 5 Hspu til 3:00 is up.

Thursday
Warmup: 5:00 General Movement
Mobility: 1:00/Side Kb Ankle Dorsiflexion + 2:00 Squat Test

Strength:
A1. 4 sets of 8-10 Goblet Squat (3211). Rest 1:00
A2. 4 sets of 10 steps/leg Monster Walk (side to side, use band)

Metcon: 15:00 Amrap
15 Wallballs
100m Farmer Carry- Heavy
30 Du’s/50 Singles
5 Box Step-ups/Leg (switch at bottom)

Cooldown:
2 sets of 1:00/side Spiderman Stretch
5:00 Row- Zone 1

Warmup: 5:00 General Movement
Mobility: 1:00/Side Kb Ankle Dorsiflexion + 2:00 Squat Test

Strength:
A. Take 15:00 to build to a heavy 3 rep Back Squat

Metcon: 15:00 Amrap
20 Wallballs M-10’, W-9’
100m Farmer Carry 20/24kg
40 Du’s or 50 Singles
10 Box Jumps 20/24

Cooldown:
2 sets of 1:00/side Spiderman Stretch
5:00 Row-Zone 1

Warmup: 5:00 General Movement
Mobility: 1:00/Side Kb Ankle Dorsiflexion + 2:00 Squat Test

Strength:
A. Take 15:00 to build to a heavy 2 rep Back Squat.

Metcon: 15:00 Amrap
20 Wallballs Rx’d
100m Farmer Carry 24/32kg
40 Du’s
10 Box Jumps 20/24

Cooldown:
2 sets of 1:00/side Spiderman Stretch
5:00 Row- Zone 1

Friday
Warmup: 5:00 General Movement
Mobility:
3 sets of 8 trap-3 raise
3 sets of 5 Scap Pullups w/ 2-3 second pause (can use bands)

Strength:
A1. Single Arm Db/Kb Press 4 sets of 6-8/arm. Rest 1:00 before a2.
A2. Bent Over Kb/Db Row 4 sets of 6-8/arm. Rest 1:00 before a1.

Metcon: 5:00on/3:00 off x 3
10 Npubbj 20/24
10 T2b/K2E/ Strict Hanging Knee Raises
10 m Bear Crawl
10 Ring Rows
10 Medball Cleans
10 Plank to Pushup Pressouts

Warmup: 5:00 General Movement
Mobility:
3 sets of 8 trap-3 raise
3 sets of 5 Scap Pullups w/ 2-3 second pause

Strength:
A1. Strict Press 5 sets of 3. Rest 1:00 before a2.
A2. Pullup 5 sets of 3. Rest 1:00 before a1.
or A2. 5 sets of 5 Kb Row/Side.

Metcon: 5:00on/3:00 off x 3
10 Npubbj 20/24
10 T2b/K2E/ Strict Hanging Knee Raises
10 Burpees
10 Pullups or Jumping Pullups
10 Medball Cleans
10 H.R. Pushups

Warmup: 5:00 General Movement
Mobility:
3 sets of 8 trap-3 raise
3 sets of 5 Scap Pullups w/ 2-3 second pause

Strength:
A1. Strict Press 5 sets of 3. Rest 1:00 before a2.
A2. Weighted Pullup 5 sets of 3. Rest 1:00 before a1.

Metcon: 5:00on/3:00 off x 3
10 Npubbj 20/24
10 T2b
10 Burpees
10 Pullups
10 Medball Cleans
10 H.R. Pushups

Saturday
Team Wod:
Warmup: 5:00 General Movement
Mobility: Coaches Choice
Skill Work: 10:00 Goat Work (Pick a movement that needs work (no barbell movements) and practice for 10:00. Coaches available to help people with the different movements they choose.

Metcon: Teams of 2: 1 Partner Works at a time For Time:
200m Shuttle Run (switch every 20m)
30 Box Step-overs (switch every rep, 20 inch)
200m Shuttle Run (switch every 20m)
30 Partner Wallballs Over Rig M-10’, W-9’
200m Shuttle Run (switch every 20m)
30 Plate Burpees (switch every rep)
200m Shuttle Run (switch every 20m)
30 Thrusters @ 20-30/35-45kg
200m Shuttle Run
30 Deadlift @ 115/175#ish

Cooldown: :30on/:30 off x 10 Coaches/Athlete Choice Core Work