Workouts for the Week of Oct. 30th

Written by Saskpro Crossfit on October 29, 2017

Monday October 30, 2017
Title: Monday
Status: pending

Warmup: Warmup: Burgener

Mobility/Movement Pre:
2:00/side Kb Ankle Dorsi-Flexion
A) Strength::
Health: Every 1:00 for 20:00
even- 3 Hang Dumbbell Snatch/Arm
odd- 15 Russian Kb Swings- moderate

Fitness: Every 1:00 for 20:00
-Perform 3 Hang Power Snatch (Rounds 1-10), and 2 Hang Squat/Power Snatch or Full Squat/Power Snatch (come off ground if mobility permits)
-Can build in weight, but use 3 miss rule. A pressout is a missed lift.

Advanced: Every 1:00 for 20:00
-Perform 2 Single Squat Snatch (Sets 1-10), and 1 Single Squat Snatch (Sets 11-20).
Can build in weight here if feeling good.
*3 Miss rule at any weight. After three misses reduce weight.

B) Metcon- :30on/:30 off x 16 (4 stations, 4 rounds each):

Health:
1- Ring Rows
2- Shuttle Run
3- Front Plank
4- Burpees

Fitness:
1- Jumping C2b Pullups or Pullups/Jumping Pullups
2- Shuttle Run
3- Wall-walks/ Hspu Negatives or Hspu
4- Burpee

Advanced:
1- C2b (in sets of either 3 or 5) Big cats: Ring Mu
2- Shuttle Run
3- Hspu
4- Burpee

Each :30 in an amprap
*Score for advanced is total reps. 10m= 1 rep for shuttle run.

Cooldown: PNF Hamstring Stretch 2:10/leg

—–

Tuesday October 31, 2017
Title: Tuesday
Status: pending

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

Mobility/Movement Prep: 3 Rounds of…
10 Steps/side Monster Walk
10 Goblet Squat
5 Backwards Stepping Lunge/Leg
A) Strength:
Health:
A1. Perform 4 sets of 15 Goblet Squat (3111). Rest 1:00
A2. Perform 4 sets of :30 Wall-sit. Rest 1:00 *can add weight

Fitness:
A. Take 15:00 and build to a 5 rep max Back Squat. Rest as needed.

Advanced:
A. Take 15:00 and build to a 3-5 rep max Back Squat. Rest as needed.

B) Metcon- Every 2:00 for 16:00 (2 rounds/station):

Health:
1- 30 Wallballs M/W-9′
2- 40 Russian Kb Swings- moderate
3- Row 350m
4- 20 Box Step-Up (10/side)

Fitness:
1- 50 Russian Kb Swings 16-20/20-24kg
2- Row 400/450m
3- 25 Box Jump w/ step-down 20 inch (m/f)
4- 35 Wallballs M-10′, W-9′

Advanced:
1- Row 450/500m
2- 25 Box Jump w/ Step-down 20/24 inch
3- 35 Wallballs Rx’d
4- 50 American Kb Swings 20/24kg
Note- I’d reccomend stopping with at-least :15 left in the 2:00 if you have not finished the completed reps. It is OK if you don’t finish all the reps in the 2:00.

Cooldown: Elevated Pigeon Pose 2:10/leg

—–

Wednesday November 1, 2017
Title: Wednesday
Status: pending

Warmup: Warmup- General Dynamic (Coaches Choice)

Mobility/Movement Prep: 3 Rounds of..
10 Plank to Pushup Pressouts
10 Pendlay Row (empty bar)
3/side Floor Pec Drill (hold for about :15/side)
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:
A. Take 15:00 and build to a 3-5 rep Max Bench Press. Rest as needed.

Advanced:
A. Take 15:00 and build to a 3 rep max Bench Press. Rest as needed.

B) Metcon- :90on/:90 off x 6 ( 2 stations, 3 rounds at each):
Health:
1- Amrap of: (5 Medball Slams, 5 Medball Cleans, 5 Ab-mat Situp)
2- Amrap Scaled Cindy (5 Ring Rows, 5 Pushups, 10 Air Squats)

Fitness:
1- Amrap DT (12 Deadlift, 9 Hang Power Clean, 6 Sh to Oh @ 6595#)
2- Amrap Cindy (5 Pullups, 10 Pushups, 15 Air Squats)

Advanced:
1- Amrap DT (12 Deadlift, 9 Hang Power Clean, 6 Sh to Oh @ 95/135#(
2- Amrap Ceirsi (5 C2b Pullups, 10 Hspu, 15 Box Jump Overs)
*For Dt, pick up where you left off each round.
*For Cindy, pick up where you left off each round.
Score it total completed rounds added together.

Cooldown: Row- Easy pace 5:00

—–

Thursday November 2, 2017
Title: Thursday
Status: pending

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

Mobility/Movement Prep: 3 Rounds of…
10 Front Squat (empty bar)
10 Press from Split (empty bars)
+
2:00 Squat Test
A) Strength::
Health:
Every 1:00 for 18:00 perform…
even- 5 Box Jumps (whichever height is comfortable)
odd- 10 Kb Sdhp (moderate)

Fitness:
Every 1:00 for 18:00 perform….
2 Hang Power Clean and Jerk (split or push). Can build, but do not go over 90% of PR.

Advanced:
Every 1:00 for 18:00 perform…
1 Hang Clean and Jerk (split or push). Can build, but do not go higher than 85% of PR.

B) Metcon- 2:00on/2:00 off x 4 :
Health: (Same kb throughout)
3 Goblet Lunges/Leg (holding kb in goblet position)
6 Goblet Squat
9 Kb Swings
12 Du’s or 20 Singles
Max Cal Row til finish

Fitness:
3 Ground to Oh @ 65-95/95-135#
5 Burpee Over Bar
10 Du’s or 20 Singles
Max Cal Row til finish

Advanced:
3 Ground to Oh @ 95-135/135-185# (must be able to go unbroken in fresh state)
5 Bar Facing Burpee Over Bar
10 Du’s
Max Cal Row til finish

**Score it lowest round of cals

Cooldown: Couch Stretch on Bench 2:10/leg

—–

Friday November 3, 2017
Title: Friday
Status: pending

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

Mobility/Movement Prep:
8 Kb Romanian Dl
6/side Opposite Hand to Toe Touches
4/side Bird-Dogs

A) Strength::
Health:
A1. Perform 4 sets of 10-12 Kb Deadlift (Heavy). Rest 1:00
A2. Perform 4 sets of 10-12 Supermans. Rest 1:00

Fitness:
A. Take 15:00 and build to a 3-5 Rep Max Deadlift.

Advanced:
A. Take 15:00 and build to a 3rm Deadlift.

B) Metcon- 4:00on/2:00 off x 3:

Health:
8 Burpee Box Step-up (4/leg, up and down on same leg)
6/side Kb Push Press
8 Ring Rows

Fitness:
8 Burpee Box Jump Overs 20 inch (m/f)
10 Sh to Oh @ 55-65/85-95#
8 Pullups or 10 Ring Rows

Advanced:
8 Burpee Box Jump Overs 20/24 inch
10 Sh to Oh 85/115#
12 Pullups
Goal here is to complete the same amount of reps each round

Cooldown: Tabata Abs (Coaches choice for movements)

—–

Saturday November 4, 2017
Title: Team Wod
Status: pending

Warmup: Warmup- Coaches Choice
Mobility- Coaches Choice
A) 10:00on/ 3:00 off x 3 (Teams of 2) : Three Seperate 10:00 Amraps here (Stagger starts to accomodate equipment)

Amrap #1:
10 Partner Deadlifts
10 Partner Pushups (clap at top)
200m Shuttle Run (switch every 20m)

Barbell Weight
-Rx’d: M-120kg, F- 100kg
-Scaled: M-90kg, F- 70kg

-3:00 Rest-

Amrap #2
20 Partner Wallballs Over Rig (10 each)
20 Pullups or Ring Rows (switch whenever)
30 Burpee to Plate (switch whenever )

-3:00 Rest-

Amrap #3
30 Kb Sdhp (Switch whenever)
30 American/Russian Kb Swings (switch whenever)
40 Du’s (Switch whenever)

Kb Weight:
-Rx’d 20-24/24-32kg
-Scaled 16-20/20-24kg

Score it total rounds completed.

Cooldown: Perturbation Core:
3 sets of :20 each exercise (groups of 2)
V-Sit Perturbation
Knee-Hover Perturbation

—–

This workout log was generated by Fitbot, the most efficient tool for trainers to deliver workouts and train their clients online. Check us out at thefitbot.com