Workouts for the Week of Sep. 5th

Written by Saskpro Crossfit on September 4, 2017

Tuesday September 5, 2017
Title: Tuesday
Status: pending

Warmup: 5:00 General Dynamic- Coaches Choice
Specific Warmup- 3 Rounds of:
3-5 Scap Pullups with good squeeze at the top
5 Cuban Press w/ no more than 2.5kg/hand

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- 18:00 Amrap :
Health:
300m Row
5 Hanging Leg Raises or 10 Ab-mat Situps
10 Russian Kb Swings moderate

Fitness:
400m Row
6 T2b or Strict Hanging Leg Raises
10 Hang Power Clean @ 55/85#

Advanced:
400m Row
6 T2b
10 Hang Power Clean @ 85/115#

Cooldown: Scaled: 3 sets of 12 Supermans + 6/side Bird Dogs
Rx’d: 3 sets of 12 Ghd Hip Extensions (Tempo: 2 at top, 3 down)

Wednesday September 6, 2017
Title: Wednesday
Status: pending

Warmup: Burgener Warmup x 2 rounds
Specific Prep: 2:00/side Kb Ankle Dorsiflexion
+ 30 Dislocates
A) Strength :
Every 1:00 for 18:00 perform-
1- 1 Turkish Getup/Arm- light to moderate
2- 8-10 Medball Cleans
3- :20 Side Plank/Side

Fitness:
Hang Power Snatch 10 sets of 3. All of these reps should be smooth, nothing over 80% of your 1 rep max.

Advanced:
Hang Power Snatch 10 sets of 3. All of these reps should be smooth. Nothing over 75% of your 1 rep max Snatch.
*Don’t focus on lifting heavy here today. Focus on lifting WELL. Movement Quality > Kg’s. Improve your technique.

B) Metcon- 12:00 Emom of…:
Health:
even- 12 Russian Kb Swings + 3 Burpees
odd- 10 Du’s or 20 Singles + 10 Air Squats

Fitness:
even- 15 Russian Kb Swings 16-20/20-24kg + 5 Burpees
odd- 10 Du’s + 6 Overhead Squats w/ 45/75#

Advanced:
even- 15 American Kb Swings 20/24kg + 5 Burpees
odd- 15 Du’s + 6 Overhead Squats w/ 65/95#

Cooldown: Optional Cooldown:
Row 500m @ aerobic pace/ rest equal to work x 2-3 (time permitting)

Thursday September 7, 2017
Title: Thursday
Status: pending

Warmup: Warmup: 5:00 General Dynamic- Coaches Choice
Specific Prep- 3 Rounds of:
10 Pushup to Plank Pressouts
10m Houtie Bear Crawl

A) Strength:
Health:
A1. Hand Release Pushup 4 sets of 12 reps. Rest :30 before A2.
A2. Farmers Carry 4 sets of 40m (Heavy). Rest 2:00 before A1.

Fitness:
A1. Close Grip Bench Press 4 sets of 12 reps (3111). Rest :30 before A2.
A2. Farmers Carry 4 sets of 40m (Heavy). Rest 2:00 before A1.

Advanced:
A1. Close Grip Bench Press 4 sets of 12 reps (30×1). Rest :30 before A2.
A2. Farmers Carry 4 sets of 40m (Heavy). Rest 2:00 before A1.

*Hand width is similar or the same as your clean grip or strict press grip.

B) Metcon- 5:00on/3:00 off x 3: Each 5:00 Round starts with a Jog then turns into an amrap of…
Health:
200/400m Jog (athlete’s choice)
then amrap of:
10 Dbl Kb/Db Push Press
10 Ring Rows or Jumping Pullups
10 Air Squats

Fitness:
400m Jog
then amrap of:
10 Push Press 55/85# (can go lighter)
10 Pullups/Jumping Pullups
10 Air Squats

Advanced:
400m Jog
then amrap of:
10 Push Press 65/95#
10 Pullups
10 Air Squats
Enjoy! Try to match time to complete the 400m run each round, but muscle fatigue will likely make doing the same on the amrap difficult.

Cooldown: 2 Rounds of:
1:00/side Floor Pec Drill
1:00/side Banded Tri/Lat Stretch

Friday September 8, 2017
Title: Friday
Status: pending

Warmup: Warmup: 5:00 General Dynamic- Coaches Choice
Specific Warmup- 3 Rounds of:
10 Supermans
5 Opposite Hand to Toe Touches/Side (Focus on flat backs)

A) Strength:
Health:
Kb Romanian Deadlift 4 sets of 12-15 reps. (3 second negative). Rest 200 b/w sets.

Fitness:
1 Leg Double Kb Deadlft 4 sets of 8-10/leg. (Slow and controlled). Rest :30 b/w legs. 2:00 b/w sets.

Advanced:
1 Leg Barbell Romanian Deadlift: 4 sets of 8-10/leg (Don’t get weight crazy here, bar only has to come to mid-shin). Rest :30 b/w legs. 2:00 b/w sets.
The 1 legged deadlifts are difficult movements. Focus on movement quality here as well, as the kg’s aren’t as important. Don’t let back round. Don’t let leg flare out like peeing dog. Back leg should be straight and raise as you tip torso forward.

B) Metcon- 12:00 Amrap of….:
Health:
6 Wallballs – 12#
6 No Pushup Burpee Step-up (3/leg)
6 Kb Sdhp
18 Singles or 12 Du’s

Fitness:
6 Thrusters 45/75#
6 Burpee Box Jump w/ stepdown 20 inch
6 Sdhp
18 Du’s or 36 Singles

Advanced:
6 Thrusters 55/85#
6 Burpee Box Jumps 20/24 inch
6 Sdhp- same bar
18 Du’s

Cooldown: Cooldown:

Front Plank-
3 sets of :45 (Weight if possible). Rest 1:15 between sets.

Saturday September 9, 2017
Title: Team Workout
Status: pending

Warmup: Warmup- Coaches Choice 5:00
Mobility- Coaches Choice 5:00
A) 6:00 Amrap: Partner 1- Calorie Row
Partner 2- 10 Ground to Overhead
-switch-

Scaled: 35/50kg
Rx’d: 45/60kg- 60/85kg (Only go 85kg if your 1 rep max Clean and Jerk is 75/100kg+)

Score is total calories rowed.
B) 4:00 Rest:
C) 8:00 Amrap: 20 Partner Wallballs over Rig (10 each)
20 Medball Situp w/ throw (Partners lie on ground with feet touching, athlete performs medball situp, then throws to partner who does the same 10 each).
D) 5:00 Rest:
E) 10:00 Amrap….(Teams of 2 on all amraps) : 200m Shuttle Run (Switch partners every 20m)
20 Box Jumps w/ stepdown (Switch every rep)
20 Partner Pushups (10 Each/ partner performs a pushup and claps each hand at the top)
100m Lunge Walk Holding Medball (Switch every 20m)
10 Burpee over partner (5 each jumping over partner)
10 Partner Leg Throws/Lowers (1 partner on the ground holding other partners ankles who is standing, partner on the ground raises legs up, and partner one throws them down while partner on the ground tries to resist. 10 each)

Score is rounds/reps

Cooldown: Tabata Abs:
Flutter Kicks
Hollow Rock
Russian Twists
Bicycles

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