Workouts for the Week of Oct 2nd

Written by Saskpro Crossfit on October 2, 2017

Monday October 2, 2017
Title: Monday
Status: pending

Warmup: Warmup: 5:00 General Dynamic (Coaches Choice)
Mobility/Movement Prep:
2 Rounds of:
10 Ring Rows
5 Scap Pullups
then….
Lacrosse Ball Rollout- Scaps/ Traps/ Lats
-Spend 2:00/side digging into those tight nasty spots. Lying on ground.

A) Strength: (Lots of different options here) :
Health:
A. Every 2:00 for 10:00 perform:
8 Kb Row/Arm (can support free arm on bench)
B. 4 sets of :30 Amrap Ring Rows. Rest 2:00 b/w sets.

Fitness:
A. Every 2:00 for 10:00 perform:
3 Muscle-Up Ground Drills + 3-5 Kipping Pullups or Kipping Practice (Kip Only)
B. 4 sets of :30 Amrap Negative Pullups. Rest 2:00 b/w sets.

Advanced:
A. Every 2:00 for 10:00 perform: 1-3 Unbroken Ring Mu
B. 4 sets of :30 Amrap Strict Ring Pullups. Rest 2:00 b/w sets.

B) Metcon: 3 Rounds For Time :
Health:
25 Calorie Row
15 H.R. Pushups
10 Burpee

Fitness:
30 Calorie Row
15 Hspu or 20 H.R. Pushups
10 Burpee Over Rower

Advanced:
30 Cal Row
20 Hspu
10 Burpee Over Rower
For those interested, a good idea is to record your time to complete each round, so you can see how well you paced. Ideally your last round should be faster or equal to your first round.

Cooldown: 2 Rounds of:
1:00/side Banded Lunge Lat Stretch
8/side Db Ext. Rot (light dumbbell)

—–

Tuesday October 3, 2017
Title: Tuesday
Status: pending

Warmup: Warmup: 5:00 General Dynamic (Coaches Choice)
Mobility/Movement Prep:
2 Rounds of…
1:00/side Kb Ankle Dorsiflexion
10 Medball Cleans

A) Strength::
Health:
A. Every 1:00 for 5:00 perform 5 Box Jumps w/ stepdown. Or plate jumps.
B. Every :90 for 8 sets perform:
even- 4 Db Snatch/ Arm
odd- 8 Medball Cleans

Fitness:
A. Every 1:00 for 5:00 perform 3 Hang Clusters (super light)
B. Every :90 for 8 sets perform:
1 High Hang Power Clean + Hang (above knee) Power Clean + 1 Hang (below knee) Power Clean

Advanced:
A. Every 1:00 for 5:00 perform 3 Clusters (super light)
B. Every :90 for 8 sets perform:
1 Hang Power Clean (below knee) + 1 Hang Power Clean (below knee)

B) Metcon- 1:00on/1:00 off x 8 (4 sets/station) :
Health:
Station 1- Amrap of 6 Burpee Box Step-up (3/leg) + 10 Du’s or 20 Singles
Station 2- 25 Russian Kb swings (moderate) into max shuttle run til finish.

*Up and down on same leg for box step-up

Fitness:
Station 1- Amrap of 5 Npubbj 20 inch + 15 Du’s or 30 Singles
Station 2- 5 Hang Power Clean & Jerk @ 65-95/95-135# (or lighter) + Max Shuttle Run til finish

Advanced:
Station 1- Amrap of 7 Npubbj 20/24 inch + 21 Du’s
Station 2- 5 Ground to Oh @ 95-115/135-155kg + Max Shuttle Run til finish.
*Score is total reps on Station 1/ Shuttle Run 10m-1 rep.

Cooldown: Cooldown:
Rx’d: Accumulate 20 Strict T2rings
Scaled: Accumulate 20 Strict Hanging Leg Raises (control negative)

—–

Wednesday October 4, 2017
Title: Wednesday
Status: pending

Warmup: Warmup: 5:00 General Dynamic (Coaches Choice)
Mobility/Movement Prep:
3 Rounds of:
5 Scaps Pushups
5 H.R. Pushups
:30/side Floor Pec Drill

A) Strength::
Health:
A1. Dumbbell Bench Press or H.R. Pushups (can add weight here as well). 4 sets of 10 reps. (3111). Move immediately into a2.
A2. Farmer Carry 4 sets of 60m. Rest 2-3:00 before a1.

Fitness:
A1. Bench Press 4 sets of 8 reps (3111). Move immediately into a2.
A2. Dbl Kb Front Rack Carry 4 sets of 50m. Rest 2-3:00 before a1.

Advanced:
A1. Bench Press 4 sets of 8 reps (30×1). Move immeidately into a2.
A2. Dbl Kb Front Rack Carry 4 sets of 50m. Rest 2-3:00 before a1.
*Can also sub dbl kb front rack carry for a heavy sandbag front carry.

B) Metcon- 10:00 Amrap of…. @ 85% output:
Health:
10 Wallballs M/W-9′
10 Ab-mat Situps
20m Walking Lunge (bodyweight)

Fitness:
10 Wallballs M-10′, W-9′
10 T2b/K2e or 10 Ab-mat Situps
20m Walking Lunge holding medball out front (don’t rush this)

Advanced:
10 Wallballs Rx’d
10 T2b
20m Walking Lunge w/ holding Medball OH (don’t rush this)

*Lunges- Don’t speed through these to get a better time. Move as perfect as possible. We are producing strength/fitness here, not displaying it ;)

Cooldown: Cooldown: (Time Permitting)
Row :30on/:30 off x 10 @ 75-80% output. Each round you should get the exact same cals. This is building your aerobic base. Can partner up here if necessary.

—–

Thursday October 5, 2017
Title: Thursday
Status: pending

Warmup: Warmup: 5:00 General Dynamic (Coaches Choice)
Mobility/Movement Prep:
3 Rounds of-
5 Opposite Hand to Toe Touches/Side
10 Romanian Kb Deadlift
5 Bird-Dogs/Side

A) Strength:
Health:
A. Every 2:00 for 10:00 perform:
10 Kb Deadlift + :30 Front Plank

Fitness:
A. Every 2:00 for 10:00 perform-
6 Touch n Go Deadlift
*Keep reps smooth/fast/perfect technique. Absolutely no rounded backs.

Advanced:
A. Every 2:00 for 10:00 perform-
6 Touch n Go Banded Deadlifts

*Don’t worry about increasing weight a lot here, moving more efficiently and quicker is the goal here. Last set should be as fast as the first.

B) Metcon- 2:00on/2:00 off x 6 (2 stations, 3 rounds at each) :
Health:
1-Row for cals
2- 12 Kb Sdhp + H.R. Pushups + 6 Ab-mat Situps

Fitness:
1- Row for cals
2- 12 Sdhp + 9 Sh to Oh + 6 T2b/K2e/ Ab-mat Situps (no swinging leg raises, no strength built there)
Bar Weight: M- 75-95# W-45-65#

Advanced:
1- 12 Sdhp + 9 Sh to Oh + 6 T2b
2-Row for cals

Bar Weight M-95#, W-65#
Continuous amrap, score is total reps, 1 cal= 1 rep.

Cooldown: 2:00/leg Pnf Hamstring Stretch

—–

Friday October 6, 2017
Title: Friday
Status: pending

Warmup: Warmup: 5:00 General Dynamic (Coaches Choice)
Mobility/Movement Prep:
10m Walking Lunge
10m Monster Walk
10 Perfect Air Squats
:30 Couch Stretch/Side

A) Strength::
Health:
A. Split Squat (holding db’s or kb’s)
4 sets of 8-10/leg (slow and controlled)

Fitness:
A. Rear Foot Elevated Split Squat
4 sets of 8-10/leg (3111). Rest :30 b/w legs. 2:00 b/w sets.

Advanced:
A. Rear Foot Elevated Split Squat
4 sets of 6/leg (3 down, 2 bottom, 1 up, 1 at top)
*Reps are down on all levels so make sure people are increasing weight. Even a couple kg’s is important.

B. All Levels-
3 sets of :40 Wall-Sit (hold weight if possible, no resting hands on thighs)

B) Metcon- 14:00 Amrap of….:
Health:
200m Jog
:20 Front Plank
15 Wallballs-M/W-9′
10 Ring Rows

Fitness:
400m Run or 400m Row (only for shin-splint/non-runners)
:30 Front Plank
20 Thrusters @ 45-55/65-75#
10 Pullups, Jumping Pullups.

Advanced:
400m Run
:30 Front Plank
20 Thrusters @ 65/95#
10 C2b Pullups

Cooldown: Cooldown:
2:15/side Couch Stretch or Banded Rear Foot Elevated Hip Distraction

—–

Saturday October 7, 2017
Title: Team Wod
Status: pending

Warmup: Your Choice
A) Partner Strength:: A- Find a partner.
Each partner has 5 attempts to get the most weight over their head.
Options include:
Press (worst option)
Push Press
Push Jerk
Split Jerk
Behind the Neck Split Jerk

Score is total weight of each partner added together.
B) Team Wod: Partner Brazillian Circuit
-1 starts on the length and 1 starts on the exercise, so each partner performs the length and the exercise before moving onto the next one.
-The length will ALWAYS BE 60m.

2-3 Rounds (Rest 3:00 b/w rounds once everyone is finished). See what the time is/ how tired your athletes are after two rounds and see if you should extend it to 3 rounds.

Length-Walking Lunge
Exercise- 15 Burpees + 10 Renegade Rows (1 pushup + 2 rows = 1)

Length-Burpee Broad Jump for 30m + Bear Crawl for 30m
Exercise- 25 Russian Kb Swings + 25 Air Squats

Length- Backpedal
Exercise- 15 Medball Slams + 15 Medball Cleans

Length- Farmer Carry (AHAP)
Exercise- 15 Hspu or H.R. Pushups + 15 Kb Sdhp

Length- Run
Exercise- 100 Du’s + 15 Leg Lowering Abs
Cooldown: Core: Coaches Choice