Workouts for the Week of Nov.13th

Written by Saskpro Crossfit on November 13, 2017

Tuesday November 14, 2017
Title: Tuesday
Status: pending

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

Specific Movement Prep: 3 Rounds of…
40m Dbl Kb Front Rack Carry (light to moderate)
20m Walking Lunge- bodyweight
5/side Cook’s Glutes

A) Strength:
Health:
A. Goblet SumoSquat 15, 12, 9, 15, 12, 9. (3211). Rest 2-4:00 b/w sets.

*Make sure shins are like pillars, straight up and down. You do not want your knees inside your toes here.

Fitness:
A. Front Squat 8, 6, 4, 8, 6, 4. Tempo (3111). Rest 2-4:00 b/w sets.

Advanced:
A. Front Squat 8, 6, 4, 8, 6, 4. (No tempo) Rest 2-4:00 b/w sets.

There are no other strength movements today so focus on making these squats count.

B) Metcon- 3 Rounds For Time:
Health:
10 Box Step-Ups (5/side)
10 Ab-mat Situps
10 No Pushup Burpee Plate/Box Jumps
10 Kb Deadlift @ heavy

Fitness:
10 Box Jumps w/ step-down (alternate feet on step-down) 20 inch
10 T2B/k2E or Ab-mat Situps
10 Burpee Box Jumps 20 inch
10 Deadlift 95/135 (+/- 15#)

Advanced:
10 Box Jump Overs 20/24 inch
10 T2B
10 Burpee Box Jumps
10 Deadlift @ 135/185#

Cooldown: Cooldown:
2:00/leg Pnf Hamstring

—–

Wednesday November 15, 2017
Title: Wednesday
Status: pending

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

Specific Movement Prep: 3 Rounds
20 Arm Circles
10 Plank to Pushup Pressouts
5 Scap-Pullups
+ Coaches Choice

A) Strength::
Health:
A. Dumbbell Bench Press or H.R. Pushups
4 sets of 10-12 reps (Pause of 2 at top, 2 on way down, 2 at bottom). Rest :30 b/w arms, 1-2:00 b/w sets.

Fitness:
A. Bench Press 8, 6, 4, 8, 6, 4 (Pause of 1 at top, 3 on way down, 1 at bottom). Rest 2-3:00 b/w sets.

Advanced:
A. Bench Press 8, 6, 4, 8, 6, 4. (No tempo). Rest 2-3:00 b/w sets.

B) Metcon 14:00 Amrap of…:
Health:
7 H.R. Pushup
14 Du’s or Singles
7 Ring Rows
14 Calorie Row

Fitness:
7 Pullups or Jumping Pullups
14 Du’s
9 H.R. Pushups or 5 Hspu
14 Cal Row

Advanced:
7 C2b Pullups
14 Du’s
7 Hspu
14 Calorie Row
Cooldown: Cooldown:

3 sets of 10 Supermans or 10 Ghd Hip Ext.

—–

Thursday November 16, 2017
Title: Thursday
Status: pending

Warmup: Warmup- 5:00 General Dynamic

Specific Movement Prep:
5/side Zercher Hamstring Stretch
10 Kb Romanian Deadlift
10 Hollow Rocks

A) Strength:
Health:
A1. Kb Romanian Deadlift Perform 4 sets of 12 reps (3111). Rest 1:00 before a2.
A2. Bird-Dogs Perform 4 sets of 6/leg (slow and controlled). Rest 1:00 before a1.

Fitness:
A. Deadlift 8,6,4,8,6,4 Church Singles. Rest 2-3:00 b/w sets.
*You need to be able to gently set the bar down onto the ground each rep. If you have to crash the bar down it is too heavy. Reset each rep and make sure you are tight before lifting.

Advanced:
A. Deadlift 8,6,4,8,6,4 Church Singles . Rest 2-3:00 b/w sets)
*You need to be able to gently set the bar down onto the ground each rep. If you have to crash the bar down it is too heavy. Reset each rep and make sure you are tight before lifting.

**Especially for intermediate, make sure people are lifting more weight for the smaller rep sets.

B) Metcon 2:00on/2:00 off x 5:
Health:
Row 150
10 Wallballs M-10′, W-9′
Burpees til finish

Fitness:
Row 200m
8 Thrusters @ 45-65/75-95
Max Burpees til finish

Advanced:
Row 240m
8 Thrusters @ 65/95
Max Burpees til finish

*Score is lowest round of burpees
Cooldown: Cooldown:
2:15/leg Couch Stretch or Pigeon Pose

—–

Friday November 17, 2017
Title: Friday
Status: pending

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

Specific Movement Prep: 2 Rounds of…
:30/side Banded Lunge Lat Stretch
:30/side Tri/Lat Streth
10 Ring Rows

A) Strength::
Health:
A1. Bent Over Db/Kb Row 4 sets of 10/arm (3211). Rest 1:00 before a2.
A2. Standing Dumbbell Bicep Curl 4 sets of 10/arm (3111). Rest 1:00 before a1.

Fitness:
A1. Pronated Barbell Row 4 sets of 8-10 reps (3111). Rest 1:00
A2. Standing Hammer Curls 4 sets of 8-10 reps (3111). Rest 1:00

Advanced:
A1. Pronated Barbell Row 4 sets of 8 reps (3111). Rest 1:00
A2. Standing Hammer Curls 4 sets of 8 reps (2 arms at once) (3111). Rest 1:00

*You will get much more out of this strength circuit if you focus on the tempo.

B) Metcon- 2 Rounds For Time:
Health:
30 Russian Kb Swings- moderate
30 No Pushup Burpees
15 Box Jump w/ step-down
15 Dbl Dumbbell/Kb Sh to Oh

Fitness:
40 Russian Kb Swings 16-20/20-24
25 Sh to Oh @ 45-65/75-95#
20 Burpee Box Jumps 20 inch

Advanced:
30 American Kb Swings 20/24 Big Cats: 24/32kg
25 Sh to Oh @ 85/115#
20 Burpee Box Jump Overs 20/24

Cooldown: Cooldown:
Lax Ball Smash- Shoulders

—–

Saturday November 18, 2017
Title: Team Workout
Status: pending

Warmup: Warmup- 5:00 General Dynamic (Coaches Choice)
*Maybe junkyard dog warmup

Mobility: Coaches Choice (Pick 1 area)

Metcons- Have groups start at different stations
A) Teams of 2: 10:00 Amrap: P1: 100m Shuttle Run
P2: Russian Kb Swings
-switch-
P1- 20m Walking Lunge w/ medball Oh. Scaled: Front Hold
P2- Burpees
-switch-

*Score is total swings + burpees

Rest 3:00 b/w amraps

B) Teams of 2: 10:00 Amrap:
P1: Row 250m
P2: Gr to Oh Scaled: 30/45kg, Rx’d 45/60kg
-continue switch between the two for the 10:00-
Score is total Gr to Oh

Rest 3:00 b/w amraps

C) Teams of 2: 10:00 Amrap: P1: 30 Wallballs M-10′, W-9′
P2: Du’s or Du Pracitce
-switch-
P1: 30 Sdhp 45-65#/75-95#
P2: Pullups or Jumping Pullups
Scor it total du’s +
Rest 3:00 b/w Amraps

Cooldown: Time permitting:
Perturbation Core: Knee Hover 3 sets of :20/ partner
Pertubation Core: V-sit 3 sets of :20/partner