Workouts for the Week of Mar19th

Written by Saskpro Crossfit on March 19, 2018

Monday March 19, 2018
Title: Monday
Status: pending

Warmup: Warmup-5:00 General Dynamic

Specific Movement Prep- 3 Rounds of…
5/side Single Leg Opposite Hand to Toe Touches
10-15 Kb Swings
10 H.R. Pushups
10 Good Morning empty bar or dowel

A) Strength::
Health
A1. Perform 4 sets of 12 Kb Romanian Deadlift. Rest 1:00 before a2.
A2. Perform 4 sets of 10 Plank to Pushup Pressouts . 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 2 Wall-Walk or :30-:40 Front Leaning Rest on Rings 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 :30-:45 Nose and Toes Hold. Rest 1-2:00 before a2.

B) Metcon- 12:00 Amrap of…:
Health
8 Kb Sdhp
6 Burpees
24 Singles or 12 Du’s
4/side Kb Push Press
4/side Box Step-Up 20 inch

Fitness
8 Sdhp @ 45/75#
10 Burpees
8 Sh to Oh- same bar
20 Du’s or 40 singles
8 Box Jump w/ step-down 20 inch

Advanced:
8 Sdhp 65/95#
12 Burpees
8 Sh to Oh – same bar
24 Du’s
8 Box Jump w/ step-down 20/24inch

Cooldown: Time Permitting:
3 Rounds of…
:40 Front Plank
:20 rest
:20 Side Plank w/ leg raise L
:10 rest
:20 Side Plank w/ leg raise R
:10 Rest

—–

Tuesday March 20, 2018
Title: Tuesday
Status: pending

Warmup: Warmup-5:00 General Dynamic

Specific Movemnt Prep 2-3 Rounds of…
10 Ant Raise/Lat Lower Flys (light!)
10 Ring Rows
10 Walking Lunge
10m Bear Crawl

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) Partner Up (3 Rounds Interval): 3 Rounds each: 1 Partner completes full round while other partner rests (like an interval workout) Try to match with similar ability

Health
10 Ring Rows
20 Wallballs M/W-9′
10 Hand Release Pushups
15 Cal Row

Fitness
10 Pullups or 10 Ring Rows
20 Wallballs M-10′, W-9′
10 H.R. Pushups or 5 Hspu
20 Cal Row

Advanced:
10 C2b Pullups
20 Wallballs Rx’d
10 Hspu
25 Cal Row

Cooldown: 3 Rounds of… (time permitting)
8 Ring Row or 4/side Single Arm Ring Row
10 Hammer Curls
12 Supinated Bicep Curls
—–

Wednesday March 21, 2018
Title: Wednesday
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) 16:00 Amrap of…:
Health:
8 Hang Power Db Snatch (4/arm)
8 Goblet Squat (hold db)
100m Shuttle Run
8 Ab-mat Situps
8 Burpees

Fitness:
120m Shuttle Run
10 Ab-mat SItups/T2b/Scaled T2b
8 Burpees
6 Hang Power Snatch @ 30/65#
4 Overhead Squat- same bar
*Option for those struggling with mobility to go to hang power clean/front squat

Advanced:
120m Shuttle Run
10 T2b
8 Burpees
6 Hang Power Snatch 45/75#
4 Overhead Squat -same bar

Cooldown: Coaches Choice

—–

Thursday March 22, 2018
Title: Thursday
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. Wizard walk Perform 5 sets of 60m (switch hands every 10m). Rest 2-3:00 before b1.

Advanced:
A1. Back Squat Perform 5 sets of 5 @ 30×1 tempo. Rest :30 before a2.
A2. Wizard Walk Perform 5 sets of 60m (switch hands every 10m) . Rest 2-3:00 before b1.

B) Metcon 2:00on/2:00 off x 4:
Health
100m Row
15 Wallballs M/W-9′
Max Du’s or Singles til finish

Fitness
125/150m Row
20 Wallballs M-10′, W-9′
Max Du’s til finish (practise dubs, no singles)

Advanced:
150m Row
25 Wallballs Rx’d
Max Du’s til finish

Cooldown: Calve Stretches on Wall
Couch Stretch 2:00/leg or Pigeon Pose 2:00/leg

—–

Friday March 23, 2018
Title: Friday
Status: pending

18.5

Saturday March 24, 2018
Title: Team Wod
Status: pending

Warmup: Warmup- Coaches Choice
Mobility- Coaches Choice

A) Teams of 3 – 35:00 Amrap:
Scaled:
600m Row (Switch whenever)
30 Pushups (switch each rep, clap hands at top of each rep)
240m Shuttle Run (Switch every 20m)
60 Wallball Over Rig (wall-ball performers cannot go until 1 partner is in wall-sit, switch whenever)
180 Du’s (switch whenever, 3 singles = 1 du)
30 Partner Assisted Pullups (no grabbing feet, hands on hips) or 10 Scaled Rope Climbs

Rx’d:
750m Row (switch whenever)
30 Hspu
240m Shuttle Run (switch every 20m)
60 Wallball Over Rig (wall-ball performers cannot go until 1 partner is in wall-sit, switch whenever)
180 Du’s (switch whenever)
10 Rope Climbs (switch each rep)

Cooldown: Perturbation Core:
3 x :20/partner Knee- Sit
3 x :20/partner V-sit