Week 4: January 22- 28, 2018

Full workout descriptions, coaching notes, scaling guides and modifications for members can be found on Sugarwod.

MONDAY 1.22.18

CrossFit

Skill: Power Snatch technique

  • Over several sets, build to the Metcon weight requirement or slightly above

Metcon: Complete as many rounds possible in 15-minutes of:

  • 5 Power Snatch #95/135 (M55: #75/115)
  • 10 Box Jumps 20”/24”
  • 15 Burpees
  • 1-minute Rest
Diablo F!T

Conditioning: E2MOMx10 – Complete 10 rounds of the following, starting every 2nd minute

  • 2 Burpees
  • 6 Dumbbell Thrusters
  • 100m Farmer Carry

Core: 5 rounds (11:30)

  • 30 sec Grasshoppers
  • 30 sec V-ups
  • 30 sec Med ball Sit-up Throws
  • 60sec rest

Accessory: 3 rounds

  • 10 Y,T,W (weighted #2.5-5)
  • 10 reverse snow angels
  • 10 straight arm banded lat pull down
  • 10 banded bicep curls (place the banded low on the rig and curl it up like a barbell)

TUESDAY 1.23.18

CrossFit

Strength: Back Squat (High Bar) + Accessory work

  • Complete 2 sets of 2 at 95-100%

Accessory: 3 rounds of:

  • 5-8 Bulgarian Split Squat (back foot on a box)
  • Banded Walk 30’ forward and backward
  • Banded “Good Mornings”

Metcon: Complete as many rounds possible in 9-minutes of:

  • 10 Farmer Carry Walking Lunges (5 each leg) #35-50 (M55: #25/#40)
  • 10 Air Squats
  • 200m Run
  • 20 Abmat Sit Ups
Diablo Strong

D-Load Testing Week

  • Sots Press 1 – 1 – 1 – 1 – 1 (Strong Effort) – modify with a box progression.
  • Power Snatch 4×2 & 60-65%
  • Snatch Balance 1 – 1 – 1 – 1

WEDNESDAY 1.24.18

CrossFit

Gymnastic Strength: E2MOM x 12 Complete 3 rounds starting every 2nd minute – alternating A and B
> E2MOM A:

  • 30sec Max Strict Chin Ups
  • 30sec Max Kipping Pull ups
  • 30sec Max Dead Hang
  • 30sec Rest

> E2MOM B:

  • 30sec Right Side Plank
  • 30sec Prone Plank (Face Down)
  • 30sec Left Side Plank
  • 30sec Prone Plank

Metcon: Complete for time:

  • 900/1000m Row
  • 8 Dumbbell Strict Press #35/50 (M55:#25/40)
  • 500m Row
  • 12 Dumbbell Push Press — Same
  • 250m Row
  • 16 Dumbbell Shoulder to Overhead — Same
Diablo F!T

Conditioning: “Fun with Tabata”. Complete 8 total rounds (4 each) of 20 seconds of work followed by 10 seconds of rest of the following alternating movements:

  • Bike / Bike
  • Sit up / Plank
  • Wall ball / No Leg Wall ball (Strict shoulder toss)
  • Jump Rope / Burps (No Push-up Burpee)

Core: 3 rounds (14:30)

  • 30 sec L-glute bridge lifts (up and down)
  • 30 sec L-glute bridge hold
  • 30 sec R-glute bridge lifts (up and down)
  • 30 sec R-glute bridge hold
  • -30 sec rest-
  • 1 min Chinese Plank
  • 1 min Prone Plank

Accessory: 3 rounds

  • 12 Cossack Lunges (6 each side)
  • 12 Goblet Front Rack Lunge (6 each side)
  • 15 Banded Clams

THURSDAY 1.25.18

CrossFit

Skill: Clean & Jerk E90O90x10

  • Complete 1 Clean & Jerk every 90 seconds for 10 rounds. (Total time: 15 minutes)

Metcon: Complete for time:

  • 28/33 Calorie Assault Bike
  • 2-minute rest
  • 14/22 Calorie Assault Bike
  • 1-minute Rest
  • 7/11 Calorie Bike
Diablo Strong

D-Load week. If you are not able to make the Saturday session, max out Clean & Jerk today.

  • Power Clean + Jerk 5×1 @ 65-70% (Slow Recovery on the Jerk)
  • Front Squat 5×1 @ 65-70%
  • Mobilize and Chill out

FRIDAY 1.26.18

CrossFit

Skill: Max Broad Jump Test

  • Complete 4 attempts at a max effort Broad

Metcon: Complete as many rounds possible in 15 minutes of

  • 10 Dumbbell Hang Squat Clean #35/50 (M55: #25/40)
  • 15 Dumbbell Deficit Push-ups – Same
  • 20 Box Jump Over 20″/24″
Diablo F!T

Conditioning: Complete four 4-minute AMRAPs. Rest 1-minute between after each 4 min interval. Pick up where you left off each rest.

  • Buy-in: 400m Run
  • 7 Burpees
  • 14 Wall Balls (10-8’/14-9’/20-10′)

Core: 3 rounds (8:30)

  • 30 sec Ring rows with feet hip height
  • -30 sec rest-
  • 30 sec Lower body arch ups (just lifting the legs)
  • 30 sec Upper body arch ups (just lifting the chest)
  • 30 sec Full body arch ups (legs and chest lift at the same time)
  • -30 sec rest-

Accessory: 5 rounds


SATURDAY 1.27.18

CrossFit

Skill: Banded Partner Sprints

Metcon: “Helen” (Benchmark) Complete 3 rounds for time of:

  • 400m Run
  • 21 Kettlebell Swings 35/53#
  • 12 Pull ups
Diablo Strong

MAX OUT DAY!

  • Build to a 1 rep max clean & jerk.
RX+

Skill: EMOMx10 min

  • Odd: 5 Chest to bar pull-ups
  • Even: 6-10 Kipping HSPU

Metcon: Complete as many rounds and reps as possible in 12 minutes of:

  • 3 Squat Snatch #155/115 (M55: #115/75)
  • 4 Overhead Squat – #same
  • 50 Double Unders

5 min rest then,

Swole Session: 3 sets of

  • 5 Sumo Deadlifts (70-75% of max)
  • 10 DB Bulgarian Split squats each leg
  • 15 DB Curl to overhead press

SUNDAY 1.28.18

CrossFit

Metcon: In teams of 3 complete as many rounds as possible in 30 minutes of

  • 70 Calorie Assault Bike
  • 30 Hang to overhead (snatch or clean & jerk) 55/75#
  • 400m Sandbag Run 60/80# – modify bag as needed
  • 3 Rope Climbs – modify 2 laydowns = 1 Rope Climb

Or, in teams of 2, complete as many rounds possible in 20 minutes of:

  • 40 Calorie Assault Bike
  • 20 Hang to overhead (snatch or clean & jerk) 55/75#
  • 200m Sandbag Run 60 / 80 – modify bag as needed
  • 2 Rope Climbs or 2 Laydowns = 1 Rope Climb