Workouts for the Week of Oct.9th

Written by Saskpro Crossfit on October 9, 2017

Monday October 9, 2017
Title: Monday
Status: pending

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

Movement Prep- 3 Rounds of…
2 Tgu/Side (light)
10 Squat in front of wall
8 Trap-3 Raise

A) Strength::
Health:
A1- Perform 4 sets of 10 Goblet Squat (3111). Rest :30
A2- Perform 1 Wall-walk. Rest 1:00
B- Perform 3 sets of 2 Tgu/arm. Rest as needed.
Fitness:
A- Overhead Squat: Perform 4 sets of 8 reps (31111) tempo. Rest 2:00 b/w sets.
B- Perform 6 sets of 1 Tgu/arm and can build in weight. Rest as needed.
Advanced:
A- Overhead Squat: Perform 4 sets of 8 reps (3111) tempo. Rest 2:00 b/w sets.
B- Perform 6 sets of 1 Tgu/arm with barbell. *Same movement just different implement to hold. Rest as needed

B) Metcon- 5 Rounds For Time w/ Rest:
Health:
24 Singles
8 Dbl Kb Thruster- moderate
8 Box Step-up (4/leg) Or Box Jump w/ step-down
8 Ring Rows
Fitness:
16 Du’s or 32 Singles
8 Thrusters @ 45-55/75-85
8 Box Jump 20 inch
8 Pullups or Ring Rows
Rest 1:00
Advanced:
24 Du’s
8 Thrusters @ 65/95#
8 Box Jumps 20/24
8 Pullups
Rest 1:00

Cooldown: Couch Stretch or Pigeon Pose 2:15/leg

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Tuesday October 10, 2017
Title: Tuesday
Status: pending

Warmup: Warmup- 5:00 General Dynamic (Coaches Choice)
Movement Prep
A) Strength-:
Health:
A. Every 2:00 for 10:00 perform:
8 Kb Row/Arm (can support free arm on bench)
B. 4 sets of :40 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 or 3-5 Butterfly Pullups (practice)
B. 4 sets of :30 Amrap Strict Ring Pullups. Rest 2:00 b/w sets.

B) Metcon- 3:00on/2:00 off x 4:
Health
15 Russian Kb swings 12-16kg
60m Shuttle Run
12 No Pushup Burpees (ensure tight core here, no sagging)
60m Shuttle Run
9 Dbl Kb/Db Push Press
Fitness
15 Russian Kb Swings 16-20/20-24kg
60m Shuttle Run
12 Burpees
60m Shuttle Run
9 Sh to Oh @ 55-65/85-95#
Advanced:
15 Russian Kb Swings 24/32kg
60m Shuttle Run
12 Burpees
60m Shuttle Run
9 Sh to Oh @ 85/115#
60m Shuttle Run

*Start from the beginning on each round.
*Goal is to complete 1 round each 3:00, but it is OK if you do not.

Cooldown: Cooldown (optiona): 3 Rounds of…
8 Hammer Curls (both arms at once) (3111)
10 Supinated Dumbbell Curls (both arms at once) (3111)
12 Forearm curls w/ barbell (3111).
*No rest in between exercises, 1-2:00 rest after each round.

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Wednesday October 11, 2017
Title: Wednesday
Status: pending

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

Mobility/Movement Prep: 3 Rounds of…
50m Dbl Kb Oh Carry
:30/arm Banded Tri/Lat Stretch

A) Strength-:
Health:
A- Every 1:00 for 5:00 perform 10 Plank to Pushup Pressouts
B- Every 2:00 for 12:00 perform…
6 Seated Single Arm Db Press/Arm (slow and controlled)

Fitness:
A- Every 1:00 for 5:00 perform 3 Jerk Balance
B-Every 2:00 for 12:00 perform…
1 Jerk Dip w/ 3 second pause
+
1 Jerk (Split or Regular) w/ 3 second pause in landing

Advanced:
A- Every 1:00 for 5:00 perform 2 Jerk Balance
B- Every 2:00 for 12:00 perform….
1 Split Jerk w/ 3 second pause in dip
+
1 Split Jerk w/ 3 second pause in landing

B) Metcon- Every :90 for 8 Rounds:
Health:
even- Row 200m
odd- 5 Medball Cleans + 5 Medball Slams + 1 Scaled Rope Climb
Fitness:
even- Row 200/225m (female/male)
odd- 5 Hang Power Snatch + 2 Overhead Squat + 1 Rope Climb (Scaled: 2 Scaled Rope Climbs)

Bar weight: M-75#, F-45#

Advanced:
even- 5 Power Snatch + 3 Overhead Squat + 1 Legless Rope Climb
odd- Row 225/250m (female/male)

Bar Weight: M-95#, F-65#

*Once you are completed the prescribed movements, you have the rest of the :90 to rest.

Cooldown: Front Plank:
3 x :45 (weighted if possible)

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Thursday October 12, 2017
Title: Thursday
Status: pending

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

Mobility/Movement Prep:

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. Suitcase Carry 4 sets of 40m/arm. Rest 2-3:00 before a1.

Fitness:
A1. Bench Press 4 sets of 8 reps (3111). Move immediately into a2.
A2. Wizard Walk 4 sets of 60m (Switch arms every 10m). Rest 2-3:00 before a1.

Advanced:
A1. Bench Press 4 sets of 8 reps (30×1). Move immeidately into a2.
A2. Wizard Walk 4 sets of 60m (switch arms every 10m). Rest 2-3:00 before a1.
*Can also sub dbl kb front rack carry for a heavy sandbag front carry.

B) Metcon- 12:00 Amrap of…:
Health:
10m Oh Walking Lunge (holding Medball)
10 Ab-mat Situps
10m Oh Walking Lunge
10 H.R. Pushups
Fitness:
20m Oh Walking Lunge 45/75#
8 T2b/k2e or 12 Ab-mat Situps
20m Front Rack Walking Lunge- same bar
6 Hspu or 12 H.R. Pushups
Advanced:
20m Oh Walking Lunge 65/95#
8 T2b
20m Front Rack Walking Lunge- same bar
8 Hspu

Cooldown: 3 Rounds of….
6/side T-Spine Twists
6/side T-Spine Openers
*Ensure on both exercises that hips are locked in. We want all the movement to occur in the thoracic spine (upper-back), not lumbar spine (lower back).

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Friday October 13, 2017
Title: Friday
Status: pending

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

Mobility/Movement Prep: 3 Rounds of…
10 Steps/Leg Monster Walk
8 Kb Romanian Deadlift
6/side Opposite Hand to Foot touches (slow and controlled, straight back, straight hips)

A) Strength:
Health:
A1. Perform 4 sets of 12 Kb Deadlift. Rest :30 before a2.
A2. Perform 4 sets of 10 Ring Pushups (feet position will differ dependant upon the athletes strength). Rest 1-2:00 before a1.
B. Perform 3 sets of 10 Kb Sumo Deadlift. Rest 2:00 b/w sets.
Fitness:
A. Perform 4 sets of 6 Deadlift (Church Singles). Rest 2-3:00 b/w sets.
B. Perform 3 sets of 6 Sumo Deadlift. Rest 2:00 b/w sets.
Advanced:
A. Perform 4 sets of 6 Deadlift (Church Singles). Rest 2-3:00 b/w sets.
B. Perform 3 sets of 5 Sumo Deadlift. Rest 2:00 b/w sets.

B) Metcon- :90on/:90 off x 6 (2 stations, 3 rounds at each):
Health:
even- 15 Kb Sdhp + 5 Burpees
odd- 40 Singles or 20 Du’s + 10 Ring Rows + Front Plank til end of round

Fitness:
even- 30 Du’s or 50 Singles + 5/5/5 Pullups or 10 Ring Rows (watch out for people with low training history and slow them down, this has rhabdo potential)
odd- 10 Burpee Over Bar + 10 Deadlifts @ 85/115#

Advanced:
even- 10 Burpee Over Bar + 10 Deadlift @ 105/135#
odd- 30 Du’s + 5/5/5 C2b Pullups

*One continuous amrap, each station scored separately.

Cooldown: Cooldown:
Row 1.5km @ aerobic pace (avg/500m should remain constant throughout).

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Saturday October 14, 2017
Title: Team Wod
Status: pending

Warmup: Warmup- 5:00 Coaches Choice
Mobility- Coaches Choice
A) Teams of 2: *1 Partner working at a time
*Partner 1 Makes it through 1 round, then switches, while partner 1 rests and partner 2 works
*Resting partner acts as judge so that we all can practise having our movement judged with Open standards…
*Score is time for both athletes to complete all rounds.

Round 1=
A- 10 Burpee Box Jump Overs 20/24inch
B- 10 Push Press @ Rx’d: 65/95, Scaled: 45-55/75-85#
C- 10 T2b or 15 Ab-mat Situps
D- 20 Wallballs Rx’d (Scaled: M-10′, W-9′)
E- 10 SDHP- same bar
F- 100m Shuttle Run
-Partner 2 can begin as soon as p1 finished their run

Round 2=
FEDCBA

Round 3=
CEBFAD
*Make sure that the athletes notice/complete the different orders in rounds 2/3. Think of a fun penalty if someone screws up the order. Brain gains here as well.
Cooldown: Core Circuit:
Partners w/ medball
10 Partner Situps w/ chest pass
10 Medball Lunge Side-Throw (both partners in lunge) *Ensure front knee does not move
x3
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