Workouts for the Week of Sep.25th

Written by Saskpro Crossfit on September 24, 2017

Monday September 25, 2017
Title: Monday
Status: pending

Warmup: Warmup: Burgener/Junkyard Dog
Mobility: Ankles
A) Strength:
Health:
A. Every 2:00 for 16:00 perform…
even- 3 Db Snatch/Arm (From the hang position)
odd- 10 Medball Slams

Fitness:
A. Every 2:00 for 16:00 perform….
2 Hang Power Snatch with 2 second pause just above knee + 1 Overhead Squat (2211).

Advanced:
A. Every 2:00 for 16:00 perform…..
1 Snatch Balance + 1 Hang Power Snatch w/ 2 second pause just below knee + 1 Hang Squat Snatch w/ 2 second pause just above knee.

B) Metcon: 14:00 Amrap @ 80% output :
Health:
100m Shuttle Run
7 Ring Rows
7 Box Step-Up/leg
14 Russian Kb Swings- moderate

Fitness:
100m Shuttle Run
7 Pullups or Jumping Pullups
14 Box Jump w/ stepdown 20 inch
7 Hang Power Snatch @ 45-65/75-95#

Advanced:
100m Shuttle Run
7 C2b Pullups (Big Cats: 3 Ring Mu)
14 Box Jump w/ stepdown 20/24 inch
7 Overhead Squat @ 85/115 #

Cooldown: 3 Rounds of….
6/side T-spine openers
6/side Banded Quadruped T-spine Twists

Tuesday September 26, 2017
Title: Tuesday
Status: pending

Warmup: Warmup: 5:00 General Dynamic (Coaches Choice)
Mobility/Movement Prep:
3 Rounds of…..
10 H.r. Pushups
3-5 Scap Pullups
:30/side Floor Pec Drill

A) Strength::
Health:
A1. Dumbbell Bench Press of H.R. Pushups (3111). 4 sets of 12 reps. Rest :30
A2. Suitcase Carry 4 sets of 30m/arm.

Fitness:
A1. Bench Press 4 sets of 10 reps (31×1). Move immediately into a2.
A2. Suitcase Carry 4 sets of 40m/arm. Rest 2-3:00 before returning to a1.

Advanced:
A1. Plyo Pushups 4 sets of 4 reps (2 in/2 out). Move immediately into a2.
A2. Bench Press 4 sets of 10 reps (31×1). Move immediately into a3.
A3. Suitcase Carry 4 sets of 40m/arm. Rest 2-3:00 before returning to a1.

B) Metcon: 4:00on/2:00 off x 3:
Health:
12 No Pushup Burpees
6/side Single Arm Kb Push Press- moderate
8 Ab-mat Situps

Fitness:
12 Burpees
10 Push Press @ 55/85#
8 T2b or Ab-mat Situps

Advanced:
12 Burpees
10 Push Press @ 85/115#
8 T2b

*Start from the beginning on each round.
*Goal is to complete the same amount of reps on each round.

Cooldown: 3 Rounds of….
8 Trap-3 Raise
10 Supermans

Wednesday September 27, 2017
Title: Wednesday
Status: pending

Warmup: Warmup: 5:00 General Dynamic (Coaches Choice)
Mobility/Movement Prep:
3 Rounds of…
5/side Zercher Hamstring Stretch (note the feet)
10 Kb Romanian Deadlift

A) Strength:
Health:
A1. Kb Romanian Deadlif 4 sets of 12 reps. Rest 1:00 before a2
A2. Front Plank 4 sets of :45. Rest 2:00

Fitness:
A1. Single Leg Double Kb Deadlift 4 sets of 8/leg (slow and controlled). Rest :30 b/w legs.
A2. Front Plank 4 sets of :45 (weighted if possible). Rest 2:00

Advanced:
A1. Single Leg Barbell Deadlift 4 sets of 8/leg (slow and controlled). Rest :30 b/w legs.
A2. FLR on Rings 4 sets of :45. Rest 2:00

B) Metcon… :
Health:
60 Singles or 30 Du’s
30 Russian Kb Swings -moderate
15 H.r. Pushups
Rest 2:00
15 H.R. Pushups
30 Russian Kb Swings- moderate
60 Singles or 30 Du’s

Fitness:
60 Du’s or 80 Singles
40 Russian Kb Swings 16-20kg/20-24kg
20 H.R. Pushups or 10 Hspu
Rest 2:00
20 H.R. Pushups or 10 Hspu
40 Russian Kb Swings 16-20/20-24kg
60 Du’s or 80 Singles

Advanced:
60 Du’s
40 American Kb Swings 20/24kg
20 Hspu
Rest 2:00
20 Hspu
40 American Kb Swing 20/24kg
60 Du’s

Cooldown: Cooldown:
Row :30on/:30 off x 10 @ 80% output. This is aerobic conditioning, so it should be performed at a sustainable pace. Record Cals, each round should be the exact same

Thursday September 28, 2017
Title: Thursdsay
Status: pending

Warmup: Warmup: 5:00 General Dynamic (Coaches Choice)
Mobility/Movement Prep:
2 Rounds of…
10 Walking Lunge/Leg
10 Steps/Leg Monster Walk
8/side Banded Clamshells

A) Strength: :
Health:
A1. Goblet Squat 4 sets of 12 reps (3111). Rest :30
A2. Split Squat Iso Hold 4 sets of :20/side. No rest b/w legs. Rest 2-3:00 before A1.

Fitness:
A1. Back Squat 4 sets of 10 reps (3111). Rest :30
A2. Split Squat Iso Hold 4 sets of :20/side. No rest b/w legs. Rest 2-3:00 before A1.

Advanced:
A1. Back Squat 4 sets of 10 reps (31×1). Rest :30
A2. Split Squat Iso Hold 4 sets of :20/side. No rest b/w legs, Rest 2-3:00 before A1.
*Split Squat Iso Hold- Get into a split squat on flat ground with front knee at 90 degrees. Hold a plate or db’s/kb/s for weight. Hold in this position.

B) Metcon: 16:00 Amrap @ 80% output :
Health:
1 Scaled Rope Climb
300m Row
5/Side Db Snatch- moderate
10 Wallballs- M/W: 9′

Fitness:
1 Rope Climbs/ 2 Scaled Rope Climbs
300m Row
5/side Db Snatch @ 25-35/35-45#
6 Thrusters @ 45-65/75-95

Advanced:
2 Rope Climbs
400m Row
6/Side Db Snatch @ 30-45#/45-60#
*8 Thrusters @ 65/95#

Cooldown: Foam Roll

Friday September 29, 2017
Title: Friday
Status: pending

Warmup: Warmup: 5:00 General Dynamic (Coaches Choice)
Mobility/Movement Prep: Not much needed here. Can extend general dynamic warmup

A) Strength:
Health:
A. Bent Over Db 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. Pronated Pendlay Rows 4 sets of 10 reps (1 at top, 3 down, 1 at bottom, quick up)
B. 3 sets of 12 Hammer Curls (2 arms at once) (Tempo: 3 second negative)

Advanced:
A. Pronated Pendlay Row 4 sets of 10 reps (1 at top, 3 on the way down)
B. 3 sets of 10-12 Hammer Curls (Tempo: 3 second negative). Rest 1-2:00 b/w sets.

B) Metcon: 3:00on/3:00 off x 4 (2 rounds of each) :
Health:
Amrap 1:
20m Bear Crawl
5 Burpees
10 Ring Rows
Amrap 2:
10 Burpee
10 Medball Clean

Fitness:
Amrap 1:
20m Bear Crawl
5 Burpee Pullups
Amrap 2:
3 Sh to Oh @ 45/65 +/- 10#
6 Hang Power Clean- same bar
9 Burpee Over Bar

Advanced:
Amrap 1:
20m Bear Crawl
5 Burpee Pullups
Amrap 2:
3 Sh to Oh @ 115#/145#
6 Power Clean- same bar
9 Burpee Over Bar

Saturday September 30, 2017
Title: Saturday- Team Wod
Status: pending

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

A) Teams of 3: 3 Rounds For Time
Athlete 1
Rx’d-Row 750m
Scaled- 600m
Athlete 2
Amrap of….
Rx’d- 4 Hspu + 6 T2b + 8 Box Jump Overs 20/24 inch
Scaled- 4 H.R. Pushups + 6 Hanging Leg Raises/K2e/T2b + 8 Box Jumps 20 inch
Athlete 3
Rx’d- 4 C2b Pullups + 6 Sh to Oh @ 45/60kg + 8 Deadlift – same bar
Scaled- 4 Pullups + 6 Sh to Oh @ 30/45kg + 8 Deadlift- same bar
Rest 1:00 before next round

*Station switches are based on the 750m Row, and the other stations are amraps….
Score is total COMPLETED rounds at station 2/3.
*After each athlete has completed each station 1 time, rest for 1:00 and start round 2.

Cooldown: :40on/:20 off x 8
-Flutter Kicks
-Lying Leg Lowers
-Hollow Rock
-Russian Twists