Workouts for the Week of Sep.11th

Written by Saskpro Crossfit on September 11, 2017

Monday September 11, 2017
Title: Monday
Status: pending

Warmup: Warmup- 5:00 General Dynamic (Coaches Choice)
Mobility- 3 Rounds of:
5 Opposite hand to toe touches/side
5 Bird-Dogs/ side

10 Supermans
A) Strength:
Health:
A. Every 2:00 for 12:00 perform:
10 Kb Deadlift + :30 Front Plank

Fitness:
A. Every 2:00 for 12:00 perform-
5 Touch n Go Deadlift
*Keep reps smooth/fast/perfect technique. Absolutely no rounded backs.

Advanced:
A. Every 2:00 for 12:00 perform-
5 Touch n Go Banded Deadlifts

B) Metcon- 20:00 Amrap :
Health:
10 Ab-mat Situps
200m Jog
30 Russian Kb Swings-moderate

Fitness:
400m Jog
30 Russian Kb Swings 16-20/20-24kg
15 K2E or 15 Ab-mat Situps (Actually knees to elbows, if unable, go to situps)

Advanced:
400m Jog
30 American Kb Swings 20/24kg
15 T2b
*Shin Splint/Non-runners can switch to 500m Row

Cooldown: Cooldown:
Scaled: 3 x 8 Partner Supermans w/ 3 second hold at top (partner holds partners legs down by palcing hand just above knees.
Rx’d: 3 x 1:00 Sorenson Hold (Weighted if possible)

Tuesday September 12, 2017
Title: Tuesday
Status: pending

Warmup: Warmup: 5:00 General Dynamic (Coaches Choice)
Movement Prep: 3 Rounds of….
10/Leg Walking Lunge
10 Air Squats
10 Steps/leg Monster Walk

A) Strength:
Heath:
A. Split Squat (holding db’s or kb’s)
3 sets of 10/leg (slow and controlled)

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

Advanced:
A. Rear Foot Elevated Split Squat
3 sets of 8/leg (3 down, 2 bottom, 1 up, 1 at top)

B. All Levels-
3 sets of :35 Wall-Sit (hold weight if possible, no resting hands on thighs)

B) Metcon- 4:00on/2:00 off x 3: 3 Different Amraps, so get into groups of 3 and share gear. Can start on any of the three “amraps”. ;)

Health:
1- 10 Goblet Squat + 5/side Box Step-ups + 10 Du’s or 20 Singles
2- Row for Cals
3- 20 Wall-balls (M/W-9′) + 10 Ring Rows

Fitness:
1- 5 Thrusters @ 65/95# + 10 Box Jumps 20 inch + 15 Du’s or 30 Singles
2- Row for Cals
3- 30 Wall-balls (M-10′, W-9′) + 15 Pullups/Jumping Pullups/Ring Rows

Advanced:
1- 5 Thrusters @ 85/115# + 10 Box Jump Overs 20/24 + 15 Du’s
2- Row for Cals
3- 50 Wallballs (Rx’d) + 25 Pullups
*Score is total reps

Cooldown: Cooldown:
5:00 Zone 1 (super easy pace) on rower, or bike
+
Couch Stretch 2:00/Leg

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Wednesday September 13, 2017
Title: Wednesday
Status: pending

Warmup: Warmup: 5:00 General Dynamic (Coaches Choice)
Mobility: 3 Rounds of….
:30/side Banded Lat Lunge Stretch
:30/side Banded Tri/Lat Stretch
5 Scap Pull-ups

A) Strength:
Health:
A. Ring Row 4 sets of 8-10 reps (slow and controlled). Rest 2:00 b/w sets.
B. 3 sets of 12 Dumbbell Curls (2 arms at once) (Tempo: Slow and controlled).

Fitness:
A. Ring Row 4 sets of 12 reps (1 at top, 3 down, 1 at bottom, quick up)
B. 3 sets of 12 Dumbbell Curls (2 arms at once) (Tempo: 3 second negative)

Advanced:
A. Feet Elevated Ring Row 4 sets of 12 reps (2 at top, 3 down, 1 at bottom, quick up).
B. 3 sets of 12 Barbell Curls (Tempo: 3 second negative). Rest 1-2:00 b/w sets.
*If too easy fitness can go to feet elevated, and if too easy for advanced, add plate to chest to make these weighted.

B) Metcon-15:00 Amrap of…..:
Health:
10 Kb Sdhp – moderate
10 Plank to pushup Pressouts
10 Burpees or No Pushup Burpees
10 H.R. Pushups

Fitness:
10 Plank to Pushup Pressouts
9 Sdhp 55/85
10 Burpees
9 Sh to Oh- Same bar

Advanced:
10 Plank to Pushup Pressouts
9 Sdhp 65/95
10 Burpees Over Bar
9 Push Press- Same bar

Cooldown: 3 Rounds of…
6 reps Trap-3 Raise
6 reps/side Db Ext. Rot

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Thursday September 14, 2017
Title: Thursday
Status: pending

Warmup: Warmup: 5:00 General Dynamic (Coaches Choice)
Moblity: Coaches Choice
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- 8 Medball Slams
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: 3 Hang Power Clean (build in weight)

Advanced:
A. Every 1:00 for 5:00 perform 3 Clusters (super light)
B. Every :90 for 8 sets perform: 1 Hang Power + 1 Hang Squat (build in weight)

B) Metcon 15:00 Emom:
Health:
1- 20 Russian Kb Swings- moderate
2- Row 150-200m
3-Rest

Fitness:
1- 3-5 Power Clean & Jerk @ 75% of 1 rep max Clean and Jerk.
2-200/225m Row
3- Rest

Advanced:
1- 3-5 Power Clean & Jerk @ 70% of your 1 rep max Clean and Jerk
2- 225/250m Row
3- Rest

*Don’t rush through Clean and Jerks- quality movement
*Can stagger starts/stations to accomodate rowers

Cooldown: Foam Roll

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Friday September 15, 2017
Title: Friday
Status: pending

Warmup: Warmup- 5:00 General Dynamic (Coaches Choice)
Movement Prep:
Bear Crawl
H.R. Pushups
Arm Circle
A) Strength:
Health:
A1- Db Bench Press 4 sets of 12 reps or H.R. Pushups
A2- Suitcase Carry 4 sets of 30m/arm. Rest 2:00 before A1.

Fitness:
A1- Bench Press 4 sets of 12 reps (3111). Rest :30 before a2.
A2- Suitcase Carry 4 sets of 30m/arm. Rest 2:00 before a1.

Advanced:
A1- Bench Press 4 sets of 12 reps (31×1) Rest :30 before A2.
A2- Suitcase Carry 4 sets of 30/arm. Rest 2:00 before A1.

B) Metcon- 4 Rounds/Rest:
Health:
7 Single Arm Kb Swing/side- moderate/light
7 Ring Rows
5 Npubbj or Step-ups 20 inch
Rest 1:00

Fitness:
7 Hang Power Snatch @ 45-65/75-95#
7 Pullups
7 Npubbj 20 inch
Rest 1:00

Advanced:
7 Hang Power Snatch @ 65-75/95-105#
7 C2b Pullups
7 Npubbj 20/24 inch
Rest 1:00

Cooldown: Tabata Abs: Coaches Choice

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Saturday September 16, 2017
Title: Saturday- Team Workout
Status: pending

Warmup: Warmup-5:00 General Dynamic
Mobility- Coaches Choice 5-10:00
A) 30:00 Amrap (Teams of 2) : 2 Rope Climbs/Scaled Rope Climbs (1 each)
4 Scaled: Wall-Walks (2 each) Rx’d: Bar Mu
6 Box Jumps (height below)
8 Burpee Over Partner (4 each)
10 Partner Deadlifts (weights below)
12 Scaled: Pullups (switch whenever) Rx’d: C2b Pullups
14 Box Jump Overs (Switch whenever)
16 Medball Cleans (switch whenever)
18 Partner Wall-balls (9 each)
200m Jog (Both Partners)
*Have people start either at the Rope Climbs or the Partner Deadlifts
*Deadlift Weights- Scaled 135/185, Rx’d 205-225/225-265#
*Box Jumps: Rx’d- 30 inch, Scaled 24 inch (Scared of box jumps… wherever comfortable)
Score is rounds/reps completed

B) Core: 3 non-stop rounds of….

1 Round=
:40 Front Plank
:20 Rest
:20 Side Plank L
:10 Rest
:20 Side Plank R
:10 Rest

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