Workouts for the Week of May 28th

Written by Saskpro Crossfit on May 27, 2018

Monday May 28, 2018
Title: Monday
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:
Health:
A- 4 sets of 3 Db Hang Snatch/Arm. Rest as needed
B- 4 sets of 15 Russian Kb Swings @ moderate to heavy weight (rest 2:00 b/w sets)

Fitness:
A- 9:00 to build to a heavy double touch n go Hang Power Snatch (no pressouts)
B- 9:00 to build to a heavy double touch n go Hang Power Clean

Advanced:
A- 9:00 to build to a heavy double touch n go Power Snatch
B- 9:00 to build to a heavy double touch n go Power Clean

B) Metcon- 3 Rounds for Time:
Health:
10 Medball Cleans @ moderate weight
5/side Db Hang Snatch @ moderate weight
200m Jog (Can scale to 100m if appropriate)
30 Singles or 20 Du’s
Rest 1:00

Fitness:
10 Gr to Oh @ 65/95# (Can go lighter if needed)
200m Jog
30 Du’s or 60 Singles
Rest 1:00

Advanced:
10 Gr to Oh @ 95/135#
200m Jog
30 Du’s
Rest 1:00

*Score is the total of your fastest and slowest round added together!

Cooldown: 2:15/leg Kb Ankle Dorsiflexion
2:00/side Lax Ball Smash Scaps/Lats

—–

Tuesday May 29, 2018
Title: Tuesday
Status: pending

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

Specific Movement Prep: 2-3 Rounds of…..
10 Hand Release Pushups
10 Ant/Lat Flys (Standing & Light)
10 Ring Rows
5 Scap Pullups

A) Strength:
Health:
A1. Seated Single Arm Arm Db Press 4 sets 6 reps/arm @ 3111 tempo. Rest :90 before a2.
A2. Single Arm Kb/Db Row 4 sets of 6 reps @ 3111 tempo. Rest :90-2:00 before a1.

Fitness:
A. Strict Press 4 sets 10,10,8,8,6,6 reps @ 31×1 tempo. Rest 2-3:00 b/w sets.

Advanced:
A. Strict Press 8,8,6,6,4,4 @ 31×1 tempo. Rest 2-3:00 b/w sets.

*See if you can add from last week. Remember fractionals are a great choice on Oh pressing days!

B) Metcon- 15:00 Amrap @ 80-85% output :
Health:
250m Row
8 Ring Rows
6 H.R. Pushups

Fitness:
300m Row
8 Pullups or Jumping C2b Pullups
6 Hspu or 8 H.R. Pushups

Advanced:
400m Row
8 C2b Pullups
8 Hspu

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

—–

Wednesday May 30, 2018
Title: Wednesday
Status: pending

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

Specific Movement Prep: 2-3 Rounds of…..
8 Kb Romanian Deadlift
4/side Bird-Dogs
10 steps/side Monster Walk
10 Glute Bridge

A) Strength::
Health:
A1. Dumbbell Romanian Deadlift 4 sets of 10 reps @ 3111 tempo. Rest :90 before a2.
A2. 3 sets of Dbl Kb Rack Lunge 10 steps/leg Rest :90+ before a1.

Fitness:
A1. Romanian Deadlift 4 sets of 8 reps @ 3111 tempo. Rest up to 2:00 b/w sets
A2. Barbell on Back Walking Lunge 4 sets of 8 reps/leg. Rest up to 2:00 b/w sets

Advanced:
A. Romanian Deadlift 4 sets of 6 reps @ 3111 tempo. Rest up to 2:00 b/w sets.
B. Barbell on Back Walking Lunge 4 sets of 6 reps/leg. Rest up to 2:00 b/w sets.

B)Metcon- 6 Rounds For Time:
Health:
8 No Pushup Burpee
6 Wallballs- M/W-9′
8 Ab-mat Situps

Fitness:
8 Burpee to 20kg plate
6 Thrusters @ 35/45#
6 T2b or 8 Ab-mat Situps

Advanced:
8 Burpee to 20kg plate
6 Thrusters @ 45/65#
8 T2b

*Lots of midline here, so make sure you are bracing on the burpees
*Thrusters are on the lighter side but keep technique solid!

Cooldown: Hip Cool-down (Fit in what you can)
Banded Hip Distraction 2:15/leg

3 Rounds of: 10 Lying Groin Opener + 10/direction Lying inward/outward Ankle Circles

Banded Pigeon Pose 2:15/leg

—–

Thursday May 31, 2018
Title: Thursday
Status: pending

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

Specific Movement Prep: 3 Rounds of..
10 Pushups
10 Stoic Press (light)
5/side T-spine Twist
:30/side Lax ball Smash Pec/Lat/Scap

A) Strength::
Health:
A1. Alternating Db Bench Press 4 sets of 8 reps/arm @ 3111 tempo. Rest :90 before a2.
A2. Bent Over Supinated Barbell Row 4 sets of 10 @ 3111 tempo. Rest :90 before a1.

Fitness:
1. Close Grip Bench Press 10,10,8,8,6,6 reps @ 3111 tempo. Rest 2-3:00 b/w sets

Advanced:
A. Close Grip Bench Press 8,8,6,6,4,4 reps @ 31×1 tempo. Rest 2-3:00 b/w sets.
*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) 18:00 Amrap of…@ 80% output:
Health:
200m Jog
10 Ring Rows
10 Pushups
20m Lunge Walk
:30 Front Plank

Fitness:
400m Jog
10 Pullups or Ring Rows
10 Push Press @ 65/95#
20m Hautie Bear Crawl

Advanced:
400m Jog
10 Pullups
10 Push Press @ 75/115#
20m Hautie Bear Crawl (slow and controlled)

Cooldown: Accumulate 2:30/side Floor Pec Drill
Accumulate 2:15/side Banded Lunge Lat Stretch

—–

Friday June 1, 2018
Title: Friday
Status: pending

Warmup: Warmup-5:00 General Dynamic

Specific Movement Prep: 2-3 Rounds of…
10 Goblet Squat @ 3111 tempo
5/side Single Leg Glute Bridge
5/side Walking Lunge (Bodyweight)

A) Strength:
Health:
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.

Fitness:
A. Back Squat 4 sets of 10,10,8,8,6,6 reps @ 3111 tempo. Rest 2-3:00 b/w sets.
Advanced:
A. Back Squat 4 sets of 8,8,6,6,4,4 reps @ 31×1 tempo. Rest 2-3:00 b/w sets

B) Metcon- 4 Rounds for time @ increasing pace (try to increase pace each round):
Health:
20m Walking Lunge Holding medball
5 Burpees
10 Ring Rows
5 Box Step-Up/leg

Fitness:
20m Kb Rack Lunge @ 8-12/12-16kg
10 Burpees
2 Rope Climbs or 3 Scaled Rope Climbs
10 Box Jump w/ step-down 20inch

Advanced:
20m Kb Rack Lunge @ 16/20kg
10 Burpees
2 Rope Climbs
10 Box Jump 20/24inch

Cooldown: 5:00 Easy row or bike
5:00 Foam Roll

—–

Saturday June 2, 2018
Title: Team Workout
Status: pending

Warmup: Warmup- Coaches Choice
Mobility- Coaches Choice
A) Teams of 2 (switch by choice):
Buy In of : 1000m Row (Switch whenever)
80 Du’s
60 Russian Kb Swings @ up to 20/24kg
40 Box Jump Overs @ 20 inch
20 Burpee to Plate (45#)
Buy Out: 400m Jog

Rest 5:00

10:00 Amrap of…
16 Wallball Over Rig
12 Situp w/ Medball Pass to Partner (both partners end up doing 12 situps)
8 Partner Pushup
40m Wheelbarrow (switch every 20m)

B) Core: Tabata 1
even- nemesis crunch
odd- Kipper to Leg Lower

Rest 2:00

Tabata 2
even- Plank to Pushup Pressouts
odd- Russian Twists holding medball

Cooldown: Cooldown: Coaches Choice