Workouts for the Week of March 30th
Written by Saskpro Crossfit on March 29, 2015
Amazing form on one of the toughest movements we do on a regular basis, at Saskpro.
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Monday
Mobility/Skill | C.C |
Health SWOD | KB DL 5 x 6-8 (Tempo 21X1)
Side Plank 5 x :20-:30sec |
Fitness SWOD | Deadlift 6 x 4-5 (Tempo 21X1) |
Performance SWOD | Deadlift 7 x 3-4 (Tempo 31X1) |
Health WOD | 10min AMRAP
5-6 Squats 5-6 Burpee 5-6 KB Swings |
Fitness WOD | 10min AMRAP
5 Wall Ball 5 Burpee 5 Hang Clean M = 95-135 W = 55-95 |
Performance WOD | 10min AMRAP
5 Wall Ball 20/14 5 Burpee 5 Hang Clean 135/95 |
Cool Down | C.C |
Body Weight | ONLY DONE IN BEGINNER CLASSES! |
SWOD | A1. Bird Dogs 5 x 6-8
A2. Side Plank 5 x :20-:30sec A3. Inch Worm 25ft |
WOD | 10min AMRAP
5-6 Squats 5-6 Burpee 5-6 Ball Slams |
NOTES:
Tuesday
Mobility/Skill | C.C |
Health SWOD | Skill Work NFT…..(Cycle through for 13mins)
Headstand hold (Open Space or against wall) or 30sec Front Plank 3-6 Jumping Pull Ups or banded pull ups 5-8 Push Ups 8 Supermans 3-6 K2E or Sit Ups |
Fitness SWOD | Skill Work NFT…..(Cycle through for 13mins)
Headstand hold (Open Space or against wall) 3-6 Consecutive Pull Ups (strict or kipping) 5-8 Push Ups 8 Supermans 1/1-2/2 Pistols to a bench or 5-6 Jumping Squats |
Performance SWOD | Skill Work NFT…..(Cycle through for 13mins)
Headstand hold 1-3 Muscle Ups or Muscle up skill work progressions 5-8 Push Ups with 25/10 Plate on back 8 Back Extension 3/3 Pistols |
Health WOD | 6 Rounds (:90 on-:90off)
8 Push Press 8 Leg Raises or Sit Ups 8 Barbell DL or KB DL *Use Same Barbell for Push Press & DL |
Fitness WOD | 6 Rounds (:90 on-:90off)
8 Push Press or Push Jerks 8 K2E or TTB 8 DL M = 85-135 W = 45-85 |
Performance WOD | 6 Rounds (:90 on-:90off)
10 Push Jerks 10 TTB 10 DL 135/95 |
Cool Down | C.C |
Body Weight | ONLY DONE IN BEGINNER CLASSES! |
SWOD | Skill Work NFT…..(Cycle through for 13mins)
Headstand hold (Open Space or against wall) or 30sec Front Plank :15-:30sec Deadhang from Pull Up bad 5-8 Push Ups 8 Supermans 3-6 K2E or Sit Ups |
WOD | 6 Rounds (:90 on-:90off)
10 Cal Row 8-10 Sit Ups 8-10 Box Step Ups |
NOTES:
Wednesday
Mobility/Skill | Burgener & Snatch Skill Transfer |
Health SWOD | 18mins (Cycle Through)
:15-:20sec Squat test Against the wall 5 Med Ball Cleans 8 Dowel or light bar OH Squat |
Fitness SWOD | 18mins
Build to a 1RM Snatch |
Performance SWOD | Same As Fitness |
Health WOD | For Time
200-250m Row 50-60 Squats 30-40 Sit Ups 20-25 KB Swings 30-40 Push Ups 50-60 Walking Lunge |
Fitness WOD | For Time
250m Row 75 Squats 50 Sit Ups 25 KB Swings 50 Push Ups 75 Walking Lunge |
Performance WOD | For Time
300m Row 75 Squats 50 Sit Ups 25 American KB Swings 2.0/1.5 50 Push Ups 75 Walking Lunge |
Cool Down | Stretch & Roll out |
Body Weight | ONLY DONE IN BEGINNER CLASSES! |
SWOD | 18mins (Cycle Through)
:15-:20sec Squat test Against the wall 5 Med Ball Cleans 8 Squats |
WOD | For Time
200-250m Row 50-60 Squats 30-40 Sit Ups 200-250m Row 30-40 Push Ups 50-60 Walking Lunge |
NOTES:
Thursday
Mobility/Skill | C.C |
Health SWOD | Bench Press 5 x 6-8 (Tempo 21X1) |
Fitness SWOD | Bench Press 6 x 4-5 (Tempo 21X1) |
Performance SWOD | Bench Press 7 x 3-4 (Tempo 31X1) |
Health WOD | For Time:
15-18 Ring Rows 15-18 Burpee Broad Jump-Squat (Burpee then broad jump then a squat) 15-18 Hand-Release Push Ups Rest 3-5mins Row 750m-1000m for Time |
Fitness WOD | For Time:
20 Strict Chin Up (Bands allowed) 20 Burpee Broad Jump-Squat (Burpee then broad jump then a squat) 20 Hand-Release Push Ups Rest 3-5mins Row 1000m for Time |
Performance WOD | For Time:
20 Strict Chin Up 20 Burpee Broad Jump-Squat (Burpee then broad jump then a squat) 20 Hand-Release Push Ups Rest 3-5mins Row 1000m for Time |
Cool Down | 2 Rounds NFT:
Banded Hamstring stretch :30sec Each leg Couch Stretch :30sec Each Side 10 Bird Dogs |
Body Weight | ONLY DONE IN BEGINNER CLASSES! |
SWOD | A1. 5 x 200-300ft run
A2. 5 x :30-:45sec Front Plank A3. 5 x 5-8 HR Push Ups |
WOD | Same As Health |
NOTES:
Friday
CLOSED
Saturday
Mobility/Skill | C.C |
Health SWOD | Dowel OH Squat or light bar 5 x 6-8 (Tempo 21X1)
Side Plank 5 x :20-:30sec |
Fitness SWOD | OH Squat 6 x 4-5 (Tempo 21X1) |
Performance SWOD | OH Squat 7 x 3-4 (Tempo 31X1) |
Health WOD | 5min AMRAP
3 Burpee 3 KB SDHP 30 Single Skips Rest 5mins 5min AMRAP 5 Ring Rows 5 Globlet Squats |
Fitness WOD | 5min AMRAP
3 Burpee 3 KB SDHP M = 1.25.-1.75 W = .75-1.25 10 DU Rest 5mins 5min AMRAP 5 Pull Ups (Jumping Pull Ups allowed) 5 Globlet Squats M = 1.0-1.5 W – .5-1.0 |
Performance WOD | 5min AMRAP
3 Burpee 3 KB SDHP 1.75/1.25 10 DU Rest 5mins 5min AMRAP 5 Pull Ups 5 Globlet Squats 1.5/1.0 |
Cool Down | 6min ABS |
Body Weight | ONLY DONE IN BEGINNER CLASSES! |
SWOD | Dowel OH Squat or Air Squat 5 x 6-8 (Tempo 21X1)
Side Plank 5 x :20-:30sec Med Ball Slams 5 x 6-8 |
WOD | 5min AMRAP
3 Burpee 3 KB SDHP 30 Single Skips Rest 5mins 5min AMRAP 5 Ring Rows 5 Globlet Squats |
NOTES: