Week 9: February 26 – March 4, 2018

Monday 2.26.18

CrossFit

Skill: Agility Ladder

• Spend some time practicing coach’s choice of drills

Metcon: Running “Jackie”

Complete for time,

• 800m Run
• 50 Thrusters
• 30 Pull-ups

Diablo F!T

Conditioning: 3 Rounds of 1 minute at each station/ movement. Complete max reps with a 30 Second Rest between working intervals.

• Row
• Burpee Over Kettlebell
• Kettlebell Swings
• Run 200m

Core: 4 rounds

• 45sec Right Side plank with hip lift
• 45sec Left Side plank with hip lift
• 30sec Hollow body rocks
• -30sec Rest-

Accessory: 3 rounds

• 8 Jefferson curls(25-35#)
• 15-20 Banded Hamstring Curl
• 1 Weighted Chin-up hold with a 20 sec negative

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Tuesday 2.27.18

CrossFit

Strength: Deadlift Max Out

• Complete 7 sets of 1 and build to a 1 rep max.

Metcon: Complete 2 rounds for time,

• 15 Burpee over Box 20”/24”
• 15 Power Snatch #53/75
• 200m Farmer Carry #30/45

Diablo Strong

• Power Snatch + Snatch Balance 3x(1+1) up to 70%
• Snatch + 2-3sec Pause Squat 3×1 @ 70%
• Snatch Pull 3×3 @ 85%
• Back Squat 5×5 @ 70-75%
• Accessory: 3 Rounds of
  • 10 GHD Sit-ups (modify sit up to parallel)
  • 10-15 Bent-over T-Bar Rows (with a rope)

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Wednesday 2.28.18

CrossFit

Superset Strength: Floor Press & Dumbbell Bent over Fly

• Complete 5 sets of 3 building to a strong effort
• Make an Incline bench by stacking one side of bench on a few bumper plates.
  • Complete 8 reps between each set of the floor press.

Metcon: Complete 15 – 12 – 9 – 6 – 3  for time

• Hand Release Push-ups 
• Toes-to-bar

Diablo F!T

Conditioning: Complete 3 rounds starting every 3rd minute – alternate A & B

>E3MOM A:

• 60sec Bike
• 2x 30’ Dumbbell Front Rack or Over Head Walking Lunge (60′ Total),
• 12 Renegade Rows

>E3MOM B:

• 100m Sandbag Carry
• 15 Deficit Push-ups
• 10 Goblet Squats

Core: 4 Rounds

• 30 Seconds Supine Plated Windshield Wipers (hold plate overhead, allow to move side to side to help balance the legs)
  • 15sec Rest
• 30sec Plate Sit (Keep plate overhead from a supine position and then ending seated with plate pressed overhead)
  • 15sec Rest
• 30sec Snow Angel
• 60sec Prone Plank
  • 30sec Rest

Accessory:  2-3 Rounds

• 10 Ts
• 10 Ws
• 15 As
• 100m DB or KB Farmer Carry with moderate weight. (Should be able to hold shoulders in neutral and maintain the upright tors)

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THURSDAY 3.1.18

CrossFit

Strength: Overhead Squats

• Build to a strong effort working in sets of 9 – 7 – 5 – 3

Metcon:  Complete as many rounds possible in 9-minutes

• 7/10 Calorie Bike
• 5 Strict Pull-ups
• 12 Alternating Single Arm Clusters (Dumbbell Squat Clean Thrusters)

Diablo Strong

• Power Clean + Squat + Strict Press + Push Press + Jerk 2x(1+1+1+1+1) Strong Effort
• Clean + Front Squat + Jerk 3x(1+1+1) @ 75%
• “Push Press 5 – 5 – 5 Building to a strong effort
  • *Start working around 40-50% of Max Jerk”
• Overhead Walking Lunges (Double KB or DB overhead) 8 – 8 – 8 – 8 steps working up to a strong effort.
• Complete 3 rounds of:
  • 5-10 Strict Chin-ups
  • 8-12 Single Arm Dumbbell Press
  • 10-15 Dumbbell Lat Pullovers

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FRIDAY 3.2.18

CrossFit

PLEASANT HILL

Metcon:  Complete for time 50 – 30 – 10 reps of:

Calorie Row
Kettlebell Snatch #26/35 (alternate arms as needed)
Double-unders

MOXIE: Friday Night Lights – CFG 18.2

Diablo F!T

Conditioning: In 20 Minutes, generate as many calories as possible with either a Bike or Row.

>Stop at the following speed bumps:

• @ 3:00 – Complete Complete 1 Minute of Max Pull-ups
• @ 6:00 – Complete 20 Dumbbell Hang Squat Cleans
• @ 10:00 – Complete 100 Double Unders
• @ 13:00 – Complete Complete 1 Minute of Max Pull-ups
• @ 16:00 – Complete 20 Dumbbell Hang Squat Cleans

Core: 3 rounds

• 45sec Floor windshield wipers
  • 15sec rest
• 45sec Wall ball throw sit-ups
  • 15sec rest
• 45sec Right side 1/2 kneeling Banded Pallof Press
  • 15sec rest
• 45sec Left side  1/2 kneeling Banded Pallof Press
  • 15sec rest

Accessory: 3 rounds

• 10 Right-leg, Left arm RDL with a KB
• 10 Left-leg, Right arm RDL with a KB
• 10 Right-arm ring rows
• 10 Left-arm ring rows

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SATURDAY 3.3.18

CrossFit

MOXIE

Metcon: Complete for time 50 – 30 – 10 reps of

Calorie Row
Kettlebell Snatch #26/35 (alternate arms as needed)
Double-unders

PLEASANT HILL: Friday Night Lights – CFG 18.2

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SUNDAY 3.4.18

CrossFit

Skill: In 7-minutes, complete 1 Clean & Jerk every minute on the minute.

• Build to a challenging weight, but not near Max Effort.

Metcon: Complete 3 rounds for time:

• 800m Run
• 15 Clean & Jerks #75/115

Diablo Strong

• Snatch 4×1 @75%
• Clean & Jerk 4×1 @ 78%
• Front Squat 8 – 8 – 8 – 8
  • Work up to a Strong Effort
• Accessory: 3 rounds of
  • 10-12 GHD Glute Ham Raises
  • 15 Barbell Glute Bridge (on a box with lighter weight)