Workouts for the Week of May 14th

Written by Saskpro Crossfit on May 13, 2018

Monday May 14, 2018
Title: Monday
Status: pending

Warmup: Warmup-5:00 General Dynamic (Coaches Choice)

Specific Movement Prep: 2-3 Rounds of…..
5/side Bird-Dogs
5/side Box Hip Opening Drill
5 Goblet Squats @ 4411 tempo
10 Glute Bridges

A) Strength::
Beginner:
A1. Dumbbell Romanian Deadlift 4 sets of 10 reps @ 3111 tempo. Rest :90 before a2.
A2. Walking Lunge holding db’s or kb’s 4 sets of 8/leg. Rest :90+ before a1.

Intermediate:
A1. Romanian Deadlift 4 sets of 8-10 reps @ 3111 tempo. Rest :90 before a2.
A2. Front Rack Walking Lunge 4 sets of 8-10 reps/leg. Rest :90+ before a1.

Advanced:
A1. Romanian Deadlift 4 sets of 6-8 reps @ 3111 tempo. Rest :90 before a2.
A2. Barbell on Back Walking Lunge 4 sets of 6 reps/leg. Rest :90+ before a1.

B) Metcon- 4 Rounds…..@ 80-85% output:
Beginner:
200m Jog
10 Ring Rows
20 Russian Kb Swings @ moderate weight
Rest :90

Intermediate:
200m Jog
10 Pullups or 10 Ring Rows or 10 Jumping C2b Pullups
20 Russian Kb Swings @ 16-20/20-24kg
Rest :90

Advanced:
200m Jog
10 C2b Pullups (Big Cats: Ring Mu- see below)
20 American Kb Swings @ 20-/24kg

Big Cats:
-If you have 2- 5 Ub Ring Mu perform 2 Ring Mu/round
-If you have 5+ Ub Ring Mu peform 3 Ring Mu

Cooldown: Calves Stretch on Block/Db/Plate
2 x 1:00/side
+
2:00/Side

—–

Tuesday May 15, 2018
Title: Tuesday
Status: pending

Warmup: Warmup- 5:00 General Dynamic (Coaches Choice)

Specific Movement Prep: 3 Rounds of..
20m Houtie Bear Crawl
5/side T-spine Twist
:30/side Lax ball Smash Pec/Lat/Scap

A) Strength::
Beginner:
A1. Alternating Db Bench Press 4 sets of 8 reps/arm @ 3111 tempo. Rest :90 before a2.
A2. Bent Over Kb/Db Row 4 sets of 9-10/arm @ 3111 tempo. Rest as needed between arms and :90 before a1.

Intermediate:
A1. Close Grip Bench Press 4 sets of 8-10 reps @ 3111 tempo. Rest :90 before a2.
A2. Bent Over Kb/Db Row 4 sets of 8-10/arm @ 3111 tempo. Rest as needed between arms and :90 before a1.

Advanced:
A1. Close Grip Bench Press 4 sets of 6-8 reps @ 31×1 tempo. Rest :90 before a2.
A2. Bent Over Kb/Db Row 4 sets of 6-8/arm @ 3111 tempo. Rest as needed between arms and :90 before a1.

**Reps are down, make sure people are increasing weight.

*Close Grip= This means about shoulder width apart, or clean/jerk grip.
*Hitting the assigned reps/tempo with solid technique is more important here than big weight. Last 2-3 reps of each set should be difficult.

B) Metcon :30on/:30 off x 20 (5 stations, 4 sets each) :
Beginner:
1- Pushup Plank or H.R. Pushups
2- Row For Cals
3- Box Jumps w/ step-down or Box Step-ups
4- Medball Cleans
5- No Pushup Burpees

Intermediate:
1- Row for Cals
2- Sh to Oh @ 45/75#
3- Du’s or Du Practice (NO SINGLES!)
4- Hang Power Clean- same bar
5- Npubbj @ 20 inch (m/f)

Advanced:
1- Sh to Oh @ 65/95#
2- Row for Cals
3- Du’s
4- Hang Power Clean – same bar
5- Npubbj @ 20/24 inch

Cooldown: Lax Ball Smash Scaps/Lats 3:00/side

—–

Wednesday May 16, 2018
Title: Wednesday
Status: pending

Warmup: Warmup-5:00 General Dynamic

Specific Movement Prep: 2-3 Rounds of…
empty barbell warmup

(non barbell athletes can use a dowel and work on positioning)
A) Strength:
Beginner:
A1. Goblet Squat 4 sets of 15,12,9,6 reps @ 3111 tempo. Rest :30 before a2.
*Look to increase weight each set. That 6 should be heavy*
A2. Suitcase Carry 4 sets of 30m/arm. Rest 2:00 before a2.

Intermediate:
A1. Back Squat 4 sets of 8-10 reps @ 3111 tempo. Rest :30 before a2.
A2. Single Arm Overhead Db or Kb Carry 4 sets of 30m/arm. Rest 2-3:00 before a1.

Advanced:
A1. Back Squat 4 sets of 6-8 reps @ 31×1 tempo. Rest :30 before A2
A2. Wizard Walk 4 sets of 60m (Switch hands every 10m) Rest 2-3:00 before a1.

B) 5:00 Amrap/3:00 Rest /5:00 Amrap @ 85%/90% output:
Beginner:
5 H.R Pushups
10 Wall-balls @ moderate weight
5 Burpees
15 Russian Kb Swings @ moderate weight
5 Scaled T2b

Intermediate:
5 Thrusters @ 65/95# (heavier thruster than Fran)
10 Burpees
5 T2b or Scaled T2b
10 Deadlift- same bar
5 H.R. Pushups or 3 Hspu

Advanced:
5 Thrusters @ 75/105#
10 Burpees Over Bar
5 T2b
10 Deadlift-same bar
5 Hspu

Start from beginning on each 5:00 piece.

Cooldown: Cooldown:
Banded Hip Distraction 2:30/side
+/or
Banded Pigeon Pose

—–

Thursday May 17, 2018
Title: Thursday
Status: pending

Warmup: Warmup- 5:00 General Dynamic

Specific Movement Prep 2-3 Round of…
Empty Barbell: 3 Hang Power Snatch + 3 Snatch Balance + 3 Overhead Squat

Non-barbell: 5/side SIngle Arm Kb Swings + 10 Air Squat + 3 Broad Jumps

A) Strength- Every 2:00 for 20:00 perform…:
Beginner:
1-5: 15 Russian Kb Swings @ comfortable weight
6-10: 10 Glute Bridges (Can add weight with db or Barbell on hips)

Intermediate:
1-5: 1 Hang Power Snatch from below the knee + 1 Hang From Above the Knee
6-10: 1 Hang Power Clean from below the knee + 1 Hang From Above the Knee

Advanced:
1-5: 3 Position Power Snatch
6-10: 3 Position Power Clean

*3 Pos. = 1 Power from ground + 1 Power from hang below knee + 1 power from hang above knee

Focus on technique here, not trying to win the kg battle.

B) Metcon 15:00 Amrap of…@ 80% output :
Beginner:
100m Jog
10m Walking Lunge Holding Medball
10 Medball Slams

Intermediate:
100m Jog
10m Front Rack Walking Barbell Lunge 45-65/75-95#
10 Hang Power Clean @ same bar

Advanced:
100m Jog
10m Oh Walking Lunge @ 65/95#
10 Power Clean-same bar

Cooldown: Cooldown:
Sumo-Squat Test 2:00
—–

Friday May 18, 2018
Title: Friday
Status: pending

Warmup: Warmup- 5:00 General Dynamic (Coaches Choice)

Specific Movement Prep: 2-3 Rounds of…..
10 Plank to Pushup Pressouts
5 Scap Pullups
8 Pushups
8 Ring Rows

A) Strength:
Beginner:
A1. Seated Double Arm Db Press 4 sets 8-10 reps/arm @ 3111 tempo. Rest :90 before a2.
A2. Dbl Kb Row 4 sets of 8-10 reps @ 3111 tempo. Rest :90-2:00 before a1.

Intermediate:
A1. Strict Press 4 sets 8-10 reps @ 3111 tempo. Rest :90 before a2.
A2. Supinated Barbell Row 4 sets of 8-10 reps @ 3111 tempo. Rest :90-2:00 before a1.

Advanced:
A1. Strict Press 4 sets 6-8 reps @ 3111 tempo. Rest :90 before a2.
A2. Supinated Barbell Row 4 sets of 6-8 reps @ 3111 tempo. Rest :90-2:00 before a1.

B) Metcon- 3:00on/3:00 off x 4 (2 stations, 2 rounds each) :
Beginner:
Amrap 1
10 Pushups
20 Dus

Amrap 2
10 Ring Rows
10 Burpees

Intermediate:
Amrap 1
10 Pullups or 15 Jumping Pullups (skinny bad ok for kipping pullups)
10 Burpees

Amrap 2
15 Hspu or 10 H.R. Pushups
30 Du’s or 50 SIngles

Advanced:
Amrap 1
15 Pullups
10 Burpees

Amrap 2
15 Hspu
30 Du’s

*Start from beginning on each round
*Score it total reps of pullups and hspu added together!

Cooldown:
Can Opener x 2:00 unbroken
+
T-Spine Windmills 3 x 5/side

—–

Saturday May 19, 2018
Title: Team Workout
Status: pending

Warmup: Warmup- Coaches Choice
Mobility- Coaches Choice

A) 10:00 Amrap/ 3:00 off x 3: -TEAMS OF 2
-Have Teams Start on Different Stations to accomodate equipment

10:00 Amrap of….
1000m Row (switch whenever)
100 Du’s or 200 singles (switch whenever)
10 Rope CLimbs or Scaled Rope Climbs (Switch whenever)

———————–

10:00 Amrap of….
30 Wall-ball Over Rig
15 Burpee to Plate (switch every rep)

———————-

10:00 Amrap of…..
12 Partner Deadlift @ Scaled: 135/185, Rx’d: 185/225 up to 225/315
24 Partner Pushups (alternate reps, clap hands at top of each rep)

Cooldown: 2-3 Rounds of…
8 Powell Raise/arm @ 3111 tempo
6/Side T-Spine Twist
6/Side T-Spine Opener