Workouts for the Week of Oct 23rd

Written by Saskpro Crossfit on October 22, 2017

Monday October 23, 2017
Title: Monday
Status: pending

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

Mobility/Movement Prep- 3 Rounds of:
3/side Floor Pec Drill
10 H.R. Pushups
8 Trap-3 Raise
A) Strength::
Health:
A1. H.R. Pushups 5 sets of 8-10. *No worms* Can also do db bench if interested
A2. Side Plank 5 sets of :20/side. Rest 1:00 before a2.

Fitness:
A1. Bench Press 5 Sets of 5-7 reps (3111). Rest 1:00 before a2.
A2. Side Plank w/ leg raise 4 sets of 8 reps/leg. Rest 1:00

Advanced:
A1. Bench Press 5 Sets of 5 reps (no tempo) . Rest 1:00 before a2.
A2. Star-Side Plank w/ leg Raise 4 sets of 8/side. Rest 1:00

B) Metcon- 1:00on/1:00 off x 10 (2 Stations, 5 Rounds at each) :
Health:
Station 1: Row of Cals
Station 2: 5 Ring Rows + 5 Burpees + 10 Wallballs M/W-9′

Fitness:
Station 1: 5 Pullups or 8 Ring Rows + 5 Burpees + 10 Wallballs M-10′, W-9′
Station 2: Row for Cals

Advanced:
Station 1: Row for Cals
Station 2: 5 C2b Pullups + 5 Burpees + 10 Wallballs Rx’d

*Big Cats: Sub 5 C2b Pullups for 2 Ring Mu

*Goal should be rowing the same amount of cals each round.

*Score it total cals + reps

Cooldown: Cooldown- 3 Rounds of….
10 Dislocates
10 Cuban Press (light weights here, even strong males 5-10#)

Tuesday October 24, 2017
Title: Tuesday
Status: pending

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

Mobility/Movement Prep- 3 Rounds of…
9 Kb Romanian Deadlift
6/side Opposite Hand to Toe Touches
3/side Zercher Hamstring Stretch
A) Strength::
Health:
A1. 5 sets of 10 Kb Deadlift. Rest :30
A2. Plank to Pushup Pressouts 5 sets of 5/side.

Fitness:
A. Deadlift 5 sets of 5 reps (touch n go). Rest 2-4:00 b/w sets.

Advanced:
A. Deadlift 5 sets of 5 reps (touch n go). Rest 2-4:00 b/w sets.

No other movement today, so focus on the deadlift. Last 3 sets should be difficult.

B) Metcon- 4 Rounds For Time:
Health:
25 Singles or 15 Du’s
20 Russian Kb Swings- light to moderate
15 H.r Pushups
10 Box Step-Up (5/leg)
5 T2b/K2e/Strict Hanging Leg Raises (knees can be bent)

Fitness:
25 Du’s or 40 Singles
20 Russian Kb Swings 16-20/20-24kg
15 Hspu or 15 Push Press @ 45-65#/75-95#
10 Box Jump w/ stepdown 20’/24 inch
5 T2b/K2e or Strict Hanging Leg Raises

Advanced:
25 Du’s
20 American Kb Swings 20/24kg
15 Hspu
10 T2b
5 Box Jump Overs 24/30 inch

Cooldown: Cooldown: 3 Rounds of…
Supermans 10
Bird-dogs 5/side
T-Spine Openers 5/side

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Wednesday October 25, 2017
Title: Wednesday
Status: pending

Warmup: Warmup- 5:00 General Dynamic

Mobility/Movement Prep:
6/side Back-Stepping Lunge (bodyweight)
10 Steps/side Monster Walk
12 Perfect Air Squats
A) Strength:
Health:
A1. Goblet Squat 5 sets of 10 reps (3111). Rest :30
A2. Farmer Carry 5 sets of 60m (heavy/unbroken. Rest 2:00

Fitness:
A1. Back Squat 4-5 sets of 6-8 reps (3111). Rest :30
A2. Farmer Carry 4-5 sets of 60m (heavy/unbroken). Rest 2-3:00

Advanced:
A1. Back Squat 4-5 sets of 4-6 reps (30×1). Rest :30
A2. Farmer Carry 4-5 sets of 60m (heavy/unbroken). Rest 2-3:00
B) Metcon- 8:00 Amrap (performed @ 90%+ output): Short Amrap, so this means push it!

Health:
20 Wallballs M/W-9′
100m Shuttle Run
20 Kb Sdhp – moderate
100m Shuttle Run

Fitness:
20 Thrusters @ 45-55/75-85#
100m Shuttle Run
20 Sdhp – same bar
100m Shuttle Run

Advanced:
20 Thrusters @ 65/95#
100m Shuttle Run
20 Sdhp @ 30/45kg
100m Shuttle Run

Cooldown: Row @ a super-easy-conversation-having pace for 5:00, then…
Couch Stretch 2:15/leg
Squat Test Accumulate 2:00

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Thursday October 26, 2017
Title: Thursday
Status: pending

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

Mobility/Movement Prep:

A) Strength::
Health:
A. Perform 4 sets of 8/arm Dumbbell Row. Rest :30 b/w arms, 1:00 b/w sets.
B. Perform 4 sets of 10 (3111) Supinated Bicep Curl (Standing, two arms at once). Rest 1:00 b/w sets.

Fitness:
A. Perform 4 sets of 2-3 Negative Pullups (3 second negative). This can be weighted as well. Rest 2:00 b/w sets
B. Perform 4 sets of 10 (3111) Supinated Bicep Curl (standing, two arms at once). Rest 1:00 b/w sets.

Advanced:
A. Perform 4 sets of 2-4 Lean Away Pullups (ring or bar). Rest 2:00 b/w sets.
B. Perform 4 sets of 8-10 (3111) Seated Incline Curls (Can sit on flat bench as well). Rest 1:00 b/w sets.

B) Metcon- 20:00 Amrap of… (performed @ 75% building to 85% output):
Health:
10 No Pushup Burpee Box Jump/Step-up
10 Ring Rows
150m Row
10m Walking Lunges holding Medball
20m Bear Crawl

Fitness:
200m Row
4 Scaled Rope Climbs
10 No Pushup Burpee Box Jumps 20 inch
5 Hang Clean to Push Press 65/95# (can go lighter)
10m Front Rack Walking Lunge 65/95# (can go lighter)

Advanced:
250m Row
3 Bar Mu
10 No Pushup Burpee Box Jump 20/24 inch
2 Rope Climbs
10m Front Rack Walking Lunge 95/135#

Cooldown: Cooldown:
Rx’d: Accumulate 25 String T2rings
Scaled: 3 x :40 Front Plank (weighted if possible)

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Friday October 27, 2017
Title: Friday
Status: pending

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

Mobility/Movement Prep:
10 Goblet Squats
5/Side Kb Push Press
3 Box Jumps 20/24
A) Strength (Clean and Jerk):
Health:
A. Every :90 for 5 sets perform:
8 Medball Cleans
B. Every :90 for 5 sets perform:
3 Hang Db Snatch/Arm

Fitness:
A. Every :90 for 5 sets perform:
3 Hang Power Clean and Jerk (unbroken)
B. Every :90 for 5 set perform:
2 Power Clean and Jerk (singles) *Option for squat clean if mobility permits.

Advanced:
A. Every :90 for 5 sets perform:
3 Power Clean and Jerk (singles)
B. Every :90 for 5 sets perform:
2 Squat Clean and Jerk (singles)

B) Metcon- 5 RFT W/ Rest:
Health: (same kb throughout)
3 Kb Push Press/Arm
5/side Single Arm Kb Swing
7 Kb Sdhp
9 Ring Rows
Rest :30

Fitness:
3 Sh to Oh @ 45-55/75-85
5 Hang Power Clean
7 Deadlift
9 Pullups or Ring Rows
Rest :30

Advanced:
3 Sh to Oh @ 65/95# (stronger athletes can go up to 45/60kg, *see notes)
5 Hang Power Snatch- same bar
7 Deadlift- same bar
9 Pullups (Big Cats: 3 Bar Mu)
Rest :30

-Score is slowest round.
Cooldown: Cooldown: (Time Permitting)
Partner Core: 3 Rounds each of…
:20 V-sit Perturbation Core

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Saturday October 28, 2017
Title: Team Wod
Status: pending

Warmup: Warmup- Coaches Choice
Mobility- Coaches Choice
A) 30:00 Amrap of….(teams of 2): 500m Row (switch every 250m)
40 Partner Wall-ball Over Rig (20 each)
30 Box Jumps (15 each)
20 Partner Medball Situp w/ throw (10 each)
10 Partner Pushup (both perform pushup and clap hands at top, so 10 each)
B) Core Circuit (teams of 2): P1: 50m Dbl Kb Front Rack Carry
P2: Front Plank til P1 is finished
-switch-
P1: Bear Crawl 40m
P2: Side Plank til P1 is finished (Switch sides half-way through)
-switch-
x 2
Cooldown: Cooldown: Coach led group stretch

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