Workouts for the Week of May 7th

Written by Saskpro Crossfit on May 8, 2018

Monday May 7, 2018
Title: Monday
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: Health:
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.

Fitness:
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.

*Reps are down here, so make sure folks are adding some weight from what they hit last week.

B) Metcon 3 Rounds for Time:
Health:
200m Jog
10 Ab-mat Situps
8 H.R. Pushups
6/leg Box Step-Up/Leg

Fitness:
400m Run
12 Sh to Oh @ 45-65/75-95
8 Box Jump w/ Step-down @ 20 inch (m/f)
6 T2b or 6 Strict Hanging 1/2 Leg Raises (no swinging on leg raises)

Advanced:
400m Run
12 Sh to Oh @ 65/95#
8 Box Jump Overs @ 20/24 inch
6 T2b
*Start from beginning on each amrap
*Weight for sh to oh should be doable unbroken in a fresh state

Cooldown: PNF Hamstring Stretch 2:15/leg
+/or
Can Opener x 2:00 unbroken

—–

Tuesday May 8, 2018
Title: Tuesday
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::
Health:
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.

Fitness:
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- 5:00 Amrap/3:00 Rest x 2 performed @ 85% output:
Health:
35 Singles or 20 Du’s
7 Pushups
9 Ring Row
11 Russian Kb Swings @ moderate weight

Fitness:
35 Du’s or 50 Singles
5 Pullups or 10 Jumping C2b Pullups
10 Hspu or Pushups
15 Russian Kb Swings @ 16-20/20-24kg

Advanced:
50 Du’s
5 C2b Pullups (Big Cats: 3 Ring Mu)
10 Hspu
15 American Kb Swings @ 20/24kg

Start from the beginning on each round and try to get more reps on the second round.

C) Core: :40on/:20 off x 6
-Flutter Kicks
-Front Plank
-Ab-mat Situps
-Big Scissor Kicks
-Kipper to Leg Lower
-Ab-mat Situps

Cooldown: Floor Pec Drill 2 x 1:00/side
Squat Test 2:00

—–

Wednesday May 9, 2018
Title: Wednesday
Status: pending

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

Specific Movement Prep: 3 Rounds of..
20m Hautie Bear Crawl
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 Kb/Db Row 4 sets of 9-10/arm @ 3111 tempo. Rest as needed between arms and :90 before a1.

Fitness:
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- 20:00 Amrap of… @ 75-80% (move, flush, breathe):
Health:
400m Row
10 Medball Slams- 10
5 Box/Plate Jump w/ step-down
100m Farmer Carry 16-24kg/
4/Arm Db Hang Snatch @ light-moderate weight
:30 Front Plank (elbows or pushup position)

Fitness:
500m Row
10 Medball Slams 10-12/14-16
10 Box Jumps w/ step-down 20 inch
100m Farmer Carry 20/24kg
4/arm Db Hang Snatch @ 15-35/30-50#
:40 Front Plank (Pushup Position)

Advanced:
600m Row
10 Medball Slams 14/20
10 Box Jumps 20/24
100m Farmer Carry 24/32kg
6/arm Kb Hang Snatch 8-12/12-16kg
:40 Front Leaning Rest on Rings

Cooldown: Foam Roll 5:00

—–

Thursday May 10, 2018
Title: Thursday
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:
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:
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.

***Increase weight on BP!!

B) Metcon- :30on/:30 off x 15 (5 stations 3 sets @ each):
Health:
1- No Pushup Burpees
2- Du’s or Single Skips
3- Wallballs M/W-9′
4- Box Step-Up (Knee @ 90 degrees for starting position, so may need to add plates)
5- Row

Fitness:
1- Du’s or Du Practice
2- Wallballs M-10′, W-9′
3- Row
4- Push Press @ 35-50/55-75
5- Npubbj @ 20 inch

Advanced:
1- Wallballs Rx’d
2- Row
3- Push Press 55/85#
4- Npubbj @ 20/24 inch
5- Du’s

Score it total reps!

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

—–

Friday May 11, 2018
Title: Friday
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…:
Health:
1-5: 15 Russian Kb Swings @ comfortable weight
6-10: 10 Glute Bridges (Can add weight with db or Barbell on hips)

Fitness:
1-5: 3 Hang Power Snatch from below the knee
6-10: 3 Hang Power Clean from below 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 12:00 Amrap @ 85 % output:
Health:
10 Medball Cleans
5 Burpees
10 Plank to pushup Pressouts

Fitness:
6 Hang Power Clean to Oh @ 65/95 (Can go lighter here)
5 Burpee Over Bar
4 H.R. Pushups or Kipping Ring Dips

Advanced:
6 Gr to Oh @ 95/135
5 Bar Facing Burpee Over Bar
4 Kipping Ring Dips (Big Cats: 2 Bar Mu)

*Bar weight should be doable unbroken when fresh

Cooldown: Cooldown: 2-3 Rounds of…
2:00/side Lax Ball Smash Traps/Scaps/Lats
1:00/side Banded Lunge Lat Stretch or Banded Tri/Lat Stretch

—–

Saturday May 12, 2018
Title: Saturday Team-Wod
Status: pending

Warmup: Warmup/Mobility- Coaches Choice
A) TEAMS OF 2: 30:00 Amrap of:

50 Russian Kb Swings (Switch whenever)
600m Row (Switch every 150m)
30 Wallball Over Rig
20m Walking Lunge w/ Medball Overhead
10 Burpee Box Jump Over

Scaled Weights:
Kb Swings 12-16/20kg
Rx’d Weights:
Kb Swings 20-24/24-32

B) Row Challenge: :20 Max Effort Row
-2 Attempts at max metres rowed in that time period.
-Rest at-least 2:30 b/w attempts.

C) Core:
Knee Hover Pertubation 3 x :20/partner
V-sit Pertubation 3 x :20/partner

Cooldown: Coaches Choice