MONDAY 4.23.18
CrossFit
Metcon: Complete 5 rounds for time:
- 20/25 Calorie Row (NO CHEATING the row)
- 10 Toes to Bar
- 12 Dumbbell Power Clean #35/50
Diablo F!T
Conditioning: Complete 5 rounds starting every 2nd minute – alternate A & B
>E2MOM A:
- 200m Med Ball Run
- 5-8 Dumbbell Front Squats
>E2MOM B:
- 8 Burpee
- 10 Box Jumps
Core: 3 rounds
- 30sec laying down straight leg windshield wipers
- 10sec rest
- 30sec hanging L-sit twist
- 10sec rest
- 30sec Grasshoppers
- 10sec rest
Accessory: 2 rounds (take your time)
- 20 Calf raises
- 20 Toe in Calf raises
- 20 Toe out Calf raises
- 10 Deck Squats
TUESDAY 4.24.18
CrossFit
Strength: Back Squat 2 – 2 – 2 – 2 – 2
- Build to a strong effort starting at 80%
Metcon: Complete 3 rounds starting every 5th minute
- 13/18 Calore Bike
- 40′ Front Rack Walking Lunge #35/53
- 200m Run.
*Score the Slowest of three rounds.
Diablo Strong
- Snatch High Pull + Position 1 Snatch + OHS 3x(1+1+1) up to 50%
- Snatch 3×3 @ 65-70%
- 3 Position Snatch Pull + Snatch Pull 3x(2+1) @ 75-85%
- Complete 2 reps with a 2sec pause at position 3-2 then Stop at position 1 keeping your shoulders over the bar
- Then complete a Snatch Pull
- Back Pause Squat 4×3 @ 70%
- 2 Second Pause in the bottom (NO bouncing out of the whole
- Complete 3 rounds of:
- 10 Glute Hamstring Raises right into 30sec Static Hold
- 8 Barbell Good Mornings (20-30% of today’s Snatch Pull- Complex)
- 4 High Box Jumps
*4 Weeks to Spring Classic
WEDNESDAY 4.25.18
CrossFit
Metcon: Complete 3 rounds for time:
- 5 Squat Snatch #75/115
- 5 Overhead Squats
- 50 Double Unders
- 500m Row
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 (go unbroken)
- 30s flutter kick
- 30s hollow body hold
- 30s hollow body rock
- 30s rest
Accessory: 3 rounds
- 10 (each side) Banded clams
- 30 Right single leg glute bridge lifts
- 30 Left single leg glute bridge lifts
- 15s rest
- 1min supine Chinese plank (face up)
THURSDAY 4.26.18
CrossFit
Gymnastic Skill: Strict Muscle-up Progressions
- Spend 6-minutes working through the following progression to find the most appropriate drill for you
- Strict Transition
- Box Transition
- High Ring Muscle-up (Try to Practice the Strict)
Gymnastic EMOM: Week 4 EMOM
>Complete 4 rounds starting every minute on the minute – alternate between the following 3 stations
- 10-15 Parallette Shoot Through
- 5-8 Strict Chin-ups
- 5 Burpee + 1 Push-up
>Or
- 10-15 GHD Sit-ups
- 1-5 Muscle-ups
- 45sec Chinese Plank (Add weight to the hips if looking for a bigger Challenge)
Metcon: Complete for time
- 10 Handstand Push-ups
- 20 Sit-ups
- 30 Kipping Pull-ups (modify with Jumping Pull-up)
- 20 Sit-ups
- 10 Handstand Push-ups
Diablo Strong
- Tall Cleans + Pause Jerks 3x(2+2) In 3 sets, build up to a moderately challenging effort. DO NOT FAIL.
- Cleans 4×2 @ 78%
- Jerk 5×1 @ 80%
- Complete 3 rounds of the Duel Kettlebell Carry Complex. Increase each set.
- 40′ Overhead Carry
- 40′ Front Rack Walking Lunge
- 80 Farmer Carry
- Complete 3 rounds of:
- 8-10 Plyo Push-up (push yourself as far off the ground at the top of the push-up then control the landing to the bottom of the Push-up)
- 8-10 Strict Chin Ups
- 15 Banded Triceps Extension
*4 Weeks to Spring Classic
FRIDAY 4.27.18
CrossFit
Strength: Squat Clean
- Build to a max in reps 1 – 1 – 1 – 1 – 1 – 1
- If you start to break in your positioning your are nearing your max effort if not already there.
Metcon: 3 Rounds for time:
- 400m Run
- 5 Squat Cleans #125/185
Diablo F!T
Conditioning: Complete 1 round every minute on the minute for 10-minutes
- 7 V-Ups or 6 Toes to Bar
- 7 KB Sumo Deadlift High Pull
- 7 Goblet Squats
- If a round isn’t completed in the minute, rest the next minute with a 30sec plank penalty. Pick back up on the next minute.
>Rest till minute 11, then complete 3 rounds starting every 3rd minute
- Run/Row 400m
Core: 3 Rounds
- 10 rep barbell weighted glute bridge with back on a bench
- 15 reps hamstring curls with a DB between feet (do it off a block or a bench)
- 30 reps superman lifts
- 30sec superman holds
Accessory: 2-3 rounds
- 10 Reverse Snow Angel (up to 2.5)
- 10 DB Laying Down Right Side weighted External Rotations (lightweight)
- 10 DB Laying Down Left Side weighted External Rotations (lightweight)
- 12 DB Arnold Presses (military Press)
SATURDAY 4.28.18
CrossFit
Metcon: “Filthy 60sec”
>Max reps at 10 different stations. Work 1-minute on, 1-minute off, then move to the next station.
- Box jump 20″24″
- Jumping pull-ups
- Kettlebell swings #24/35
- Walking Lunge
- Knees to elbows (Modify sit-ups)
- Barbell Push Press #45
- Back extensions (Modify with Banded good Mornings or Superman)
- Wall ball shots #14-9’/20-10′
- Burpees
- Double unders
Diablo Strong
- Snatch 6×1 @ 75-80%
- Clean & Jerk 6×1 @ 78-83%
- Front Squat 4×3 @ 80%
- Push Press + Bent Over Rows 10 -10 -10 (Strong Effort)
- Laying in a Prone Position, Complete the following reps with 2-3 second hold
- 10 Ys
- 10Ws
- 10 A’s
- 10-15 Dumbbell Lat Pullover (Complete 15 reps, increase the weight #5-10)
*4 Weeks to Spring Classic
SUNDAY 4.29.18
CrossFit
Skill: Jerks (from a rack)
- In 7-minutes, work up to a heavy Jerk from the Rack.
- Drop the bar after the completion of the lift.
Metcon: Complete for time:
- 1000m Row
- 12 Strict Press #75/115
- 500m Row
- 12 Push Press
- 500m Row
- 12 Shoulder-to-overhead
