Workouts for the Week Sep.18th

Written by Saskpro Crossfit on September 16, 2017

Cycle 3 Week 3
Monday September 18, 2017
Title: Monday
Status: pending

Warmup: Warmup: 5:00 General Dynamic (Coaches Choice)
Mobility/Movement Prep:
3 Rounds of…
8 H.R. Pushups
8 Trap-3 Raise
+ Coaches Choice

A) Strength:
Health:
A1- Db Bench Press 4 sets of 12 reps or H.R. Pushups
A2- Farmer Carry 4 sets of 40m. Rest 2:00 before A1.

Fitness:
A1- Bench Press 4 sets of 10 reps (3111). Rest :30 before a2.
A2- Farmer Carry 4 sets of 50m. Rest 2:00 before a1.

Advanced:
A1- Bench Press 4 sets of 10 reps (30×1) Rest :30 before A2.
A2- Farmer Carry 4 sets of 50m. Rest 2:00 before A1.

B) Metcon 5:00on/3:00 off x 3 @ 80% output:
Health:
15 Wallballs M/F-9′
30 Singles or 20 Du’s
10 Ring Rows
40m Shuttle Run

Fitness:
20 Wallballs M-10′, W-9′
30 Du’s or 50 Singles
10 Pullups/Jumping Pullups/Ring Rows
40m Shuttle Run

Advanced:
25 Wallballs Rx’d
30 Du’s
10 C2b Pullups
40m Shuttle Run
-Big Cats: Instead of 10 C2b Pullups perform 3 Bar Muscle-Ups
Try to match your score on all three rounds. Start from the beginning on each amrap.

Cooldown:
3 Rounds of :30/side Pec Floor Drill
3 Rounds of :30/side Banded Lat Stretch

Tuesday September 19, 2017
Title: Tuesday
Status: pending

Warmup: Warmup: 5:00 General Dynamic (Coaches Choice)
Movement Prep:
3 Rounds of…
5 Opposite hand to toe touches/side
5 Bird-Dogs/ side
10 Supermans

A) Strength::
Health:
A1. Perform 4 sets of 15 Kb Deadlift. Rest :30 before a2.
A2. Perform 4 sets of 10 Pushup to Plank Pressouts. 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 10 Deadlift (Church Singles). Rest 2-3:00 b/w sets.
B. Perform 3 sets of 8 Sumo Deadlift. Rest 2:00 b/w sets.

Advanced:
A. Perform 4 sets of 10 Deadlift (Church Singles). Rest 2-3:00 b/w sets.
B. Perform 3 sets of 6 Sumo Deadlift. Rest 2:00 b/w sets.
Church Singles- You can gauge if the weight is too heavy for someone based on their ability to control the bar all the way down to the ground. “Gotta go slow to grow”

B) Metcon-16:00 Ladder :
Health:
5 Russian Kb Swings
5 Burpees
5 Ab-mat Situps
5 Cal Row

Fitness:
5 Cal Row
5 Russian Kb Swings 16-20/20-24kg
5 T2b or Ab-mat Situps
5 Burpee Box Jumps 20 inch

Advanced:
5 Russian Kb Swings 24/32kg
5 Burpee Box jump 20/24inch
5 T2b
5 Cal Row
*Add 5 reps/movement/round for the 16:00

*Athletes can start on whichever movement to accomodate rowers. May be some overlap but minor.

Cooldown: 3 Rounds of:
8 Bird-dogs/side
8 Supermans w/ 3 second hold at top

Wednesday September 20, 2017
Title: Wednesday
Status: pending

Warmup: Warmp: 5:00 General Dynamic (Coaches Choice)
Movement Prep: (with empty bar or dowel)
2 Rounds of…
10 Snatch Grip Behind the Neck Push Press
10 Ohs
+
2:00/side Kb Ankle Dorsiflexion

A) Strength::
Health:
A. Perform 4 sets of 12 reps Goblet Squat (3111). Rest 2-3:00 b/w sets.
B. Perform 3-5 sets of 1/arm Tgu. Moderate weight.

Fitness:
A. Perform 4 sets of 10 reps Overhead Squat (3211). Rest 2-3:00 b/w sets.
B. Perform 3 sets of 2/arm Tgu. Moderate weight.

Advanced:
A. Perform 4 sets of 8-10 reps Overhead Squat (3111). Rest 2-3:00 b/w sets.
B. Perform 3 sets of 2/arm Tgu. Moderate weight.

B) Metcon-4 Rounds for time:
Health:
20m Dbl Kb Walking Lunge- moderate
10 Medball Slams
5 Burpees
Rest 1:00

Fitness:
20m Front-Rack Barbell Walking Lunge 45-55/75-85#
10 Burpees Over Bar
5 Hang Power Clean- same bar
Rest 1:00

Advanced:
20m Oh Barbell Walking Lunge 65/95
10 Bar Facing Burpees Over Bar
5 Power Snatch- same bar
Rest 1:00
Goal is to match your score each round.

Cooldown:
Front Plank 3 x :45 (weighted if possible)
Side Plank 3 x :30 (weighted if possible)

Thursday September 21, 2017
Title: Thursday
Status: pending

Warmup: Warmup: 5:00-10:00 General Dynamic (Coaches Choice)
Mobility- Not much needed here for the strength movements, so skip it, or coaches choice

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. Supinated Pendlay Rows 4 sets of 12 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. Supinated 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- 12:00 Amrap :
Health:
10 Ring Rows
10 Kb Sdhp- 12kg+
10 Box Step-Ups (5/leg)

Fitness:
10 Pullups
8 Sdhp 45-65/75-95#
6 Box Jumps 20/24 inch

Advanced:
15 Pullups
12 Sdhp 65/95
9 Box Jump Overs 20/24inch
Cooldown: 3 x 500m row @ aerobic pace. If you cannot match your pace exactly on all 3 rounds, you went too hard. Rest equal to work.

Friday September 22, 2017
Title: Friday
Status: pending

Warmup: Warmup: 5:00 General Dynamic (Coaches Choice)
Mobility/Movement Prep:
3 Rounds of:
2 Wall-walks
5 Kb Press/Arm

A) Strength:
Health:
A. Every 2:00 for 16:00 perform….
even- 10 Seated Dbl Kb Press (elbows in front)
odd- :20 Side Plank/Side

Fitness:
A. Every 2:00 for 16:00 perform…
2 Jerk Dip w/ 3 second pause
1 Jerk (Split or Regular) w/ 3 second pause in landing

Advanced:
A. Every 2:00 for 16:00 perform…
1 Jerk Dip w/ 3 second pause
+
1 Jerk w/ 3 second pause in dip
+
1 Split Jerk w/ 3 second pause in dip/landing
-Stick with technique weights here, can push the weight on last couple sets if feeling spicy ;)

B) Metcon…3 Rounds For Time:
Health:
200m Row
10 Medball Cleans
8 Ring Rows
6 H.R. Pushups

Fitness:
250m Row
5 Burpee Pullups (Can also do burpee + box jump onto box for jumping pullup)
5 Hang Power Clean & Jerk @ 95/135 (can go lighter)

Advanced:
250m Row
5 Ring Mu
5 Power Clean and Jerk @ 135/165#

Advanced: If unable to do MU, you can do the Adv. weights but do the intermediate other movements
*Stagger starts to accommodate rowers

Cooldown: Cooldown/Extra Work:
Mobility or…
3 sets of 5 Segmented Clean Deadlift (perfect and slow)

Saturday September 23, 2017
Title: Partner Workout
Status: pending

Warmup: Warmup- Coaches Choice
Mobility- Coaches Choice

A) 10:00 (Teams of 2): 1 athlete working at a time.

Each team has 10:00 to establish a max in this complex:

Rx’d/Scaled:
3 Deadlift + 2 Hang Power Clean + 1 Sh to Oh

B) Teams of 2: Complete as a team.

400m Jog (must stay together)
Athlete 1: 100 Wallballs Rx’d: M-20#to10’/W-14#to9′ Scaled: M-10′,W-9′
Athlete 2: 50 Burpees to 20kg Plate
400m Jog (must stay together)
Athlete 1: 50 Burpees to 20kg Plate
Athlete 2: 100 Wallballs Rx’d: M-20#to10’/W-14#to9′ Scaled: M-10′,W-9′
400m Jog (Metcon is finished when both athletes cross the line)

C) Core (Pairs): 10 each Medball Situp + Throw to partner
Rest 1:00
x3

Cooldown: Foam Roll/Group Stretch