Workouts for the Week of Nov.20th

Written by Saskpro Crossfit on November 20, 2017

Monday November 20, 2017
Title: Monday
Status: pending

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

Specific Movement Prep: 3 Rounds
10 Ring Rows
10 Trap 3-Raise
10 Plank to Pushup Pressouts
+ Coaches Choice
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. Supinated 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. Supinated 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-2:00on/2:00 off x 5:
Health:
16 Box Step-Ups (8/leg)
12 H.R. Pushups
8 Ab-mat Situps or Scaled T2b

Fitness:
15 Box Jump w/ step-down 20 inch (m/f)
12 Sh to Oh @ 65/95# (+/- 10#)
9 T2b, K2e or Scaled T2b

Advanced:
15 Box Jump w/ stepdown 20/24 inch
12 Sh to Oh @ 85/115#
9 T2b

*One continuous Amrap, but a good goal is 1 round/2:00
**Scaled T2B, only lower as low as you can whilst ;) keeping your lower back on the ground. This might be a very short movement for some people but that is ok. Do not rush these, movement quality > speed.

Cooldown: 3 Rounds of:
:45/side Banded Lunge Lat Stretch
:45/side Banded Lat/Tri Stretch

—–

Tuesday November 21, 2017
Title: Tuesday
Status: pending

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

Specific Movement Prep: 3 Rounds of…
6 Single Arm Kb Press/Side (Elbow in front)
40m Dbl Kb Front Rack March
2 Wall-Walks
+ Coaches Choice

A) Strength:
Health Every :90 for 12 sets perform…
1- 10 Seated Dumbbell Press (pause of 2 up top, count to 3 on the way down)
2- :30-:40 Front Plank (weight if possible)
3- 8-10 H.R. Pushups

Fitness: Every :90 for 12 sets perform….
1 Jerk Dip w/ 5 second pause (toaster oven, chest straight up)
1 Push Jerk w/ 2 sec pause in dip
1 Push/Split Jerk w/ 2 sec pause in dip and 2 sec pause in landing

Advanced: Every :90 for 12 sets perform…
1 Jerk Dip w/ 5 second pause (toaster oven, chest straight up)
1 Push Jerk w/ 2 sec pause in dip
1 Spit Jerk w/ 2 sec pause in dip and 2 sec pause in landing

*Can build in weight, nothing over 85% of 1rm Jerk
**Jerk Dip- This is to focus on practicing proper dip technique/positioning. Butt-comes back and chest stays up. Also good strengthening for midline.

Note: This is A LOT of reps, technique and movement quality focus…

B) Metcon- 12:00 Ladder:
Health:
1 Burpee
1 Ring Row
10m Shuttle Run

Fitness:
1 Burpee
1 Pullup/Jumping Pullup
10m Shuttle Run

Advanced:
1 Burpee
1 C2b Pullup
10m Shuttle Run

*All Levels- Add 1 rep/round for burpee and pullup + 10m Shuttle Run

Cooldown: Mobility:
Perform Couch Stretch on Bench or Wall 2:15/leg
+
Accumulate Dead Hang 1:00 Scaled, 2:00 Rx’d

—–

Wednesday November 22, 2017
Title: Wednesday
Status: pending

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

Specific Movement Prep: 2-3 Rounds of…
10m Monster Walk
6 Cooks Glutes/Side
10 Goblet Squat
+ Coaches Choice

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

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

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

See if you can add weight from two weeks ago.

B) Metcon-For Time :
Health: 2 Rounds of…
750m Row
20m Walking Lunge- bodyweight, or holding medball
30 Singles or 20 Du’s

Fitness: 2 Rounds of…
1000m Row
20m Front Rack Walking Lunge 45-65/75-95#
30 Du’s or 60 Singles

Advanced: 2 Rounds of…
1000m Row
20m Oh Walking Lunge 65/95#
30 Du’s

Cooldown: Foam Roll Glutes/Quads
+
2-5:00 Easy Row, Bike, Assault Bike (Zone 1) to flush the legs

—–

Thursday November 23, 2017
Title: Thursday
Status: pending

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

Movement Prep: 2-3 Rounds of…
5 Scap-Pullups
7 Ring Rows
9 H.R. Pushups
A) Strength::
Health:
A. Seated Single Arm Kb Press
4 sets of 10 reps/arm (Pause of 2 at top, 2 on way down, 2 at bottom). Rest :30 b/w arms, 1-2:00 b/w sets.

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

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

*See if you can add weight from week 1 on the second set of waves.

B) Metcon-10:00 Amrap :
Health:
6 H.R Pushups (no worms)
12 Kb Sdhp -moderate 12+kg
24 Russian Kb Swings- moderate

Fitness:
8 Hspu or 8 H.R. Pushups
16 Sdhp 45-65/65-85#
32 Russian Kb Swings 16-20/20-24kg

Advanced:
8 Hspu
16 Sdhp 65/95#
32 American Kb Swings 20/24kg
Big Cats: 8 Strict Hspu

*Not everything has to be unbroken here, best to approach this like a chipper and break things into smaller sets.
**Score it total rounds

Cooldown: Cooldown:
Scaled: Front Plank 2-3 x :40
Rx’d: FLR on Rings 2-3 x :40

—–

Friday November 24, 2017
Title: Friday
Status: pending

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

Specific Movement Prep: 2-3 Rounds of…
20m Bear Crawl
8/side Opposite Hand to Toe Touches
10 Supermans
+ Coaches Choice
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. Romanian Deadlift Perform 4 sets of 8-10 reps (3111). Rest 2-3:00 b/w sets) Aim for 10 reps, if you make it, add some weight, if you get stuck at 8-9, stick there for weight.

Advanced:
A. Romanian Deadlift Perform 4 sets of 8 reps (3111). Rest 2-3:00 b/w sets)

*Look to add weight from last week, but don’t expect fire-works in terms of kg increase.
**Really focus on keeping midline tight here.

B) Metcon- :60on/:60 off x 8 (4 Stations):
Health:
1- :30 Wall-Sit
2- Row for Cals
3- Amrap 10 Ring Rows + 10 Air Squats
4- No Pushup Burpee Box Step-Up

Fitness:
1- Rope Climbs/Scaled Rope Climbs
2- :30 Wall-Sit holding 10-15kg
3- Burpee Box Jumps 20 inch
4- Row for Cals

Advanced:
1- Burpee Box Jumps 20/24 inch
2- Rope Climbs
3- Row for Cals
4- :30 Wall-Sit holding 20kg

*Score is total reps on each section, not including wall-sit

Cooldown: Cooldown:
Foam Roll
or
2:15/leg Banded Pigeon Pose

—–

Saturday November 25, 2017
Title: Saturday
Status: pending

Warmup: Warmup- Coaches Choice

Mobility- Coaches Choice

A) Teams of 3: Buy In: 30 Burpees to Plate then each move to their station (10 each, switch partners every rep)

Station 1: (Partner 1)

7 Rounds Cindy (1 Round = 5 Pushups, 10 Pullups, 15 Air Squats)

-As a group must row 750m before switching stations

Station 2: (Partner 2)
75 Wallballs Rx’d, Scaled: M-10′, W-9′
25 Box Jump 20/ 24 inch
-As a group must row 750m before switching stations

Station 3: (Partner 3)
3 Rounds DT (15 Deadlift, 12 Hang Power Clean, 9 Sh to Oh)
Rx’d: 35/50kg
Scaled: 25-30/40-45kg
Buy Out:
300 Du’s as a team

*8:00 Time Cap/Station which will have to be self-monitored as each team will be starting/stopping at different times
*If you are finished before your partner, go cheer them on before rowing togethe

Cooldown: Coaches Choice: Group Mobility or Core Work