Workouts for the Week of May 15th

Written by Saskpro Crossfit on May 15, 2017

Monday
Warmup: 5:00 General Aerobic
Mobility: Coaches Choice

Strength: 20:00 Emom
1- :45 Bear Crawl
2- :45 Dbl Kb Oh Carry (Palms facing ears)
3- :30-:45 Dead Hang on Rig (breaks allowed)
4- :45 Amrap H.R. Pushups
5- 1-2 Rope Climbs/Scaled Rope Climbs

Metcon: 5 Rounds @ 75% output
Row 100m
3 H.R Pushups
3 Box Jumps w/ stepdown 20 inch
:20 Side Plank L Elbow
100m Shuttle Run
15 Du’s or 20 Singles
10 Medball Cleans
:20 Side Plank R Elbow

Warmup: 5:00 General Aerobic
Mobility: Coaches Choice

Strength: 20:00 Emom
1- :45 Bear Crawl
2- :45 Dbl Kb Oh Carry (Palms facing ears)
3- :45 Pullup/Kipping Practise
4- :45 Amrap Ring Dips or Negatives or H.r. Pushups
5- 1-2 Rope Climbs or Scaled Rope Climbs
*Use of skinny bands allowed for practice on pullups

Metcon: 5 Rounds @ 75% output
Row 150m
5 H.R Pushups
3 Box Jumps w/ stepdown 20/24
:20 Side Plank L Elbow
100m Shuttle Run
15 Du’s or 30 Singles
10 Medball Cleans
:20 Side Plank R Elbow

Warmup: 5:00 General Aerobic
Mobility: Coaches Choice

Strength: 20:00 Emom
1- :45 Bear Crawl
2- :45 Dbl Kb Oh Carry (Palms facing ears)
3- :45 C2b Pullup/Kipping Practise/ Mu Practise
4- 6-12 Ring Dips (Strict or Kipping)
5- 2-3 Rope Climbs or Legless Rope Climbs

Metcon: 5 Rounds @ 75% output
Row 150m
5 H.R Pushups
3 Box Jumps w/ stepdown 24/30 inch
:20 Side Plank L Elbow
100m Shuttle Run
15 Du’s
10 Medball Cleans
:20 Side Plank R Elbow

Metcon:
Tuesday
Warmup: Burgener Warmup
Mobility: Overhead Mobility Stretch

Strength:
A. Every 1:00 for 4:00 perform: 6 Medball Slams -Rest 2:00-
B. Every 1:00 for 4:00 perform: 12 Russian Kb Swings- moderate to heavy
-Rest 2:00 –
C. Every 1:00 for 8:00 perform:
6 Medball Cleans

Metcon: (2 Rounds/1:00 off) x 4
5 Npubbj or Step-Up
15 Russian Kb Swings 12-20kg
10 Ab-mat Situps or Leg Lowering Abs

Warmup: Burgener Warmup
Mobility: Overhead Mobility Stretch Strength:
A. Every 1:00 for 4:00 perform : 3 Snatch Balance (light/technique/warmup weights) -Rest 2:00-
B. Every 1:00 for 4:00 perform: 3 High Hang Squat/Power Snatch
-Rest 2:00 –
C. Every 1:00 for 8:00 perform:
1 Squat or Power Snatch

Metcon: (2 Rounds/1:00 off) x 4
5 Npubbj 20 inch
5 Gr to Oh 65-95/95-135
5 T2b or K2e

Warmup: Burgener Warmup
Mobility: Overhead Mobility Stretch

Strength:
A. Every 1:00 for 4:00 perform : 3 Snatch Balance (light/technique/warmup weights) -Rest 2:00-
B. Every 1:00 for 4:00 perform: 3 High Hang Squat Snatch
-Rest 2:00 –
C. Every 1:00 for 8:00 perform:
1 Squat Snatch

Metcon: (2 Rounds/1:00 off) x 4
5 Npubbj 20/24 inch
5 Gr to Oh 95-135/135-185
5 T2b

Wednesday
Warmup: 5:00 General Dynamic
Mobility:Single Leg Toe Touches- 3 sets of 8/leg
Single Leg Dbl Kb Dl- 2 sets of 6/leg

Strength:
A. Every 4:00 for 16:00 perform: 10-12 Kb Deadlift
+ 8/side Side-Lying T-Spine Fly’s

Metcon: 10:00 Amrap
100m Shuttle Run
15 Kb Sdhp 12-20kg
10 Medball Slams 10-16#

Warmup: 5:00 General Dynamic
Mobility:Single Leg Toe Touches- 3 sets of 8/leg Single Leg
Dbl Kb Dl- 2 sets of 6/leg

Strength:
A. Every 4:00 for 16:00 perform: 8-10 Deadlift (Church Singles)
+ 8/side Side Lying T-Spine Fly’s

Metcon: 10:00 Amrap
100m Shuttle Run
15 Sdhp 20/35kg
10 Medball Slams 12/16#

Warmup: 5:00 General Dynamic
Mobility:Single Leg Toe Touches- 3 sets of 8/leg Single Leg
Dbl Kb Dl- 2 sets of 6/leg

Strength:
A. Every 4:00 for 16:00 perform: 6-8 Deadlift (Church Singles)
+ 8/side Side-Lying T-Spine Fly’s

Metcon: 10:00 Amrap
100m Shuttle Run
15 Sdhp 30/45kg
10 Medball Slams 16/20#

Thursday
Warmup: 5:00 General Dynamic
Mobility: 2 sets of 1:00/side Banded Lat Stretch

Strength:
A1. 4 sets of 10-12 reps Dbl Kb Strict Press (Standing but stagger feet to protect lower back) Rest 1:00 before a2.
A2. Bent Over Db/Kb Row 4 sets of 10-12 reps (3111) Rest 1:00 before a1.

Metcon: 18:00 Amrap of:
Row 200m
10 H.R. Pushups
60m Farmer Carry- AHAP
10 Box Jumps /Stepups

Warmup: 5:00 General Dynamic
Mobility: 2 sets of 1:00/side Banded Lat Stretch

Strength:
A1. Strict Press 4 sets of 8-10 reps (no tempo). Rest 1:00 before a2.
A2. Bent Over Db/Kb Row 4 sets of 8-10 reps (31×1). Rest 1:00 before a1.

Metcon: 18:00 Amrap of:
Row 250m
10 Hspu or H.R. Pushups
60m Farmer Carry – AHAP
10 Box Jumps 20 inch

Warmup: 5:00 General Dynamic
Mobility: 2 sets of 1:00/side Banded Lat Stretch

Strength:
A1. Strict Press 4 sets of 6-8 reps (no tempo). Rest 1:00 before a2.
A2. Bent Over Db/Kb Row 4 sets of 6-8 reps (31×1). Rest 1:00 before a1.

Metcon: 18:00 Amrap of:
Row 300m
15 Hspu
60m Farmer Carry- AHAP
10 Box Jumps 20/24

Friday
Warmup: 5:00 General Aerobic
Mobility: Kb Ankle Dorsiflexion

Strength:
A. Goblet Sumo Squat @ 3211 tempo. Warmup, then perform 4 sets of 9-12 reps.

Metcon: 2:00on/2:00 off x 4
12 Dbl Kb Thrusters 8-12kg/hand
6 Burpees
8 Ring Rows
Du Practice til finish or Max Singles

Cooldown: 3 x 10 Supermans
Warmup: 5:00 General Aerobic
Mobility: Kb Ankle Dorsiflexion

Strength:
A. Back Squat @ 2111 tempo
Warmup, then perform 3-4 sets of 8-10 reps.

Metcon: 2:00on/2:00 off x 4
12 Thrusters 45-55/75-85#
8 Burpees Over Bar
6 C2b Pullups *Can scale to pullups/jumping C2b
Max Du’s til finish

Cooldown: 3 x 10 Supermans
Warmup: 5:00 General Aerobic
Mobility: Kb Ankle Dorsiflexion

Strength:
A. Back Squat @ no tempo.
Warmup, then perform 4 sets of 6-8 reps.

Metcon: 2:00on/2:00 off x 4
12 Thrusters 65/95#
8 Bar Facing Burpee Over Bar 1-4 Unbroken Ring Mu
Max Du’s til finish

Cooldown: 3 x 10 Supermans

Saturday
Team Workout
Warmup: 10:00 General

Mobility:
A- Banded Lat Stretch 1:00/side
B- Squat Test 2:00

Metcons: Rest 3-5:00 b/w each workout. Teams of 3 for all.
Workout 1: 1:00on/1:00 off x 12 (3 sets on each station each) 1 partner starts on each station, then all rest 1:00, then rotate. Can push pace
Station 1:
5 Gr to Oh 65-95/95-135 + 5 Burpee Over Bar. Scaled sub gr to oh with Kb swings 15 reps.
Station 2:
5 Pullups/Ring Rows + 10 Box Jumps
Station 3:
Handstand Hold on Wall/Front Plank
Station 4:
Rest
Workout 2: For Time (1 partner working at a time, switch whenever)
50-40-30-20-10
Air Squats
Du’s or Singles
Workout 3:
In 10:00 Row for max metres (switch every 300m)