Workouts for the Week of Mar.5th

Written by Saskpro Crossfit on March 5, 2018

Monday March 5, 2018
Title: Monday
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) 15:00 Amrap of…:
Health:
100m Shuttle Run
10 Ring Rows
10 Burpees
10 Pushups

Fitness:
100m Shuttle Run
12 Pullups or Jumping Pullups or 12 Ring Rows
10 Burpee Box Jump w/ step-down 20 inch
12 H.R. Pushups or 6 Hspu

Advanced:
100m Shuttle Run
15 C2b Pullups (Big Cats: 5 Ring Mu or Bar Mu *Whichever needs more work)
10 Burpee Box Jumps 20/24 inch
15 Hspu

Cooldown: Lax Ball Smash Shoulders/Lats 2:00/side
1:00/side Banded Lunge Lat Stretch x 2

Tuesday March 6, 2018
Title: Tuesday
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:
4 Rounds of….
20m Walking Lunge Holding Medball
40 Singles or 20 Du;s
10 Ab-mat Situps
then…
Buy Out: 20 No Pushup Burpees or Burpees

Fitness:
4 Rounds of…
20m Walking Lunge w/ Barbell in Front Rack 65/95# (+/-20#)
12 T2b or Scaled T2b or Ab-mat Situps
then…
Buy Out: 600m Row

Advanced:
Buy In: 800m Row
then.. 4 Rounds of…
20m Walking Lunge w/ Barbell Overhead 65/95#
45 Du’s
15 T2b

Cooldown: Pigeon Pose 2:15/leg
3 x 5 Bird-Dogs/side

—–

Wednesday March 7, 2018
Title: Wednesday
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 3:00on/3:00 off x 3 (one continuous amrap):
Health:
6/Side Kb Push Press
18 Russian Kb Swings – moderate
6 Burpees
3 Scaled Rope Climbs

Fitness:
12 Sh to Oh @ 45/75#
24 Russian Kb Swings @ 16-20/20-24kg
12 Burpees
1 Rope Climbs or 3 Scaled Rope Climbs

Advanced:
12 Sh to Oh @ 65/95#
24 American Kb Swings 20/24kg
12 Burpee Over Bar
2 Rope Climbs

Cooldown: Front Plank
3 x :45
OR
Side Plank
3 x :30/side
*Weight if possible

—–

Thursday March 8, 2018
Title: Thursday
Status: pending

Warmup: Warmup-5:00 General Dynamic

Specific Movement Prep
5/side Single Leg Opposite Hand to Toe Touches
10 Kb Sdhp
10 Plank to Pushup Pressouts

A) Strength::
Health:
A1. Perform 4 sets of 12 Kb Romanian Deadlift. Rest 1:00 before a2.
A2. Perform 4 sets of 8 Hand Release Pushups. Rest 1-2:00 before a1.

Fitness:
A1. Perform 4 sets of 8 Touch n Go Deadlift. Rest 1:00 before a2.
A2. Perform 5 sets of 1 Wall-Walk or :30 Pushup Front Plank (Feet elevated) Rest 1-2:00 before a1.

Advanced:
A1. Perform 4 sets of 6 Touch n Go Deadlift. Rest 1:00 before a2.
A2. Perform 4 sets of 2 Wall Walks. Rest 1-2:00 before a2.

B) Metcon- 12:00 Amrap of…:
Health:
15 Kb Sdhp
15 Du’s or 30 Singles
5 Box Step-Ups/Side
180m Row

Fitness:
15 Sdhp @ 45/75#
30 Du’s or 60 Singles
12 Box Jumps w/ step-down 20 inch
240m Row

Advanced:
15 Sdhp @ 65/95#
30 Du’s
15 Box Jumps 20/24
300m Row

Cooldown: 2:00/leg PNF Hamstrings
Stretch Ankles on Wall :30/side

—–

Friday March 9, 2018
Title: Friday
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- 2:00on/2:00 off x 4 (2 stations, 2 rounds each):
Health: Both Amraps
1- 5 Burpees + 15 Russian Kb Swings
2- 10 Air Squats + 5 Ring Rows + 5 Pushups

Fitness: Both amraps
1- 5 Hang Clean to OH @ 65/95# + 10 Burpees
2- 15 Air Squats + 10 Ring Rows + 5 H.R. Pushups

Advanced: Both amrap
1- 15 Air Squats + 10 Pullups + 5 Strict Hspu
2- 5 Gr to Oh @ 95/135# + 10 Burpee Over Bar

Cooldown: Foam Roll 5:00

—–

Saturday March 10, 2018
Title: Team Wod
Status: pending

Warmup: Warmup- Coaches Choice
Mobility- Coaches Choice

A) 15:00on/ 5:00 off x 2: Teams of 2:

600m Row (switch every 150m)
30 Wallballs Over Rig (15 Each)
60 Russian Kb Swings (Rx’d American) (Switch whenever)
15 Burpee to 20kg Plate (switch whenever)
200m Shuttle Run (switch every 20m)
100 Du’s (switch whenever)
20 Partner Pushups (10 each)

B) :40on/:20 off x 6: 1- Hollow Rock (Scaled: Flutter Kicks)
2- Windshield Wipers (scaled legs bent)
3- Tuck Ups or Ab-mat Situps