Week 10: March 5 – March 11, 2018

MONDAY 3.5.18

CrossFit

Gymnastic Strength: Strict Pull-up Progression

>Choose one of the following progressions.

  1. 15-30sec Dead Hang Hold + 5-8 Strict Ring Rows (super tight Body Position)
  2. 10 Band Assisted (Start with a lot of assistance and if you are able to complete 10 Strict “Chin over Bar” Pull-ups, you can lower down to a smaller band
  3. 8-10 Strict Pull-ups.
  4. 5-8 Weighted Pull-ups

>Complete 5 rounds starting every minute on the minute – alternate A & B

  • EMOM A: Strict Pull-up Progression
  • EMOM B: 20sec Side Plank Each side (20sec Rest)  

Metcon: Complete for time – Row, Toes-to-bar, Double Unders – as follows:

  • 300m Row (at the start of each round)
  • 10-8-6-4-2 Toes to Bar
  • 50-40-30-20-10 Double-unders
Diablo F!T

Conditioning:  Complete 5 rounds starting every 4th minute.

  • 15 Kettlebell Swings
  • 50m Overhead Dumbbell Carry – Modify with Front Rack Carry
  • 50m Farmer Carry
  • 12 Dumbbell Lunges (6 Each Leg)
  • Max Strict Chin Ups – Modify with banded assistance or Ring Rows

Core: 4 rounds

  • 30sec Grasshoppers
    • 15sec rest
  • 30sec alternating hanging knee raises (bring both knees to right-arm and down then both knees to left arm and down)
    • 15sec rest
  • 30sec laying down windshield wipers
    • 15sec rest
  • 30sec Right side V ups
  • 30sec Left side V ups
    • 15sec rest    

Accessory: 3 rounds

  • 10 each side Static lateral lunge with a DB or KB
  • 10 right side curtsy lunge (DB/KB)
  • 10 left side curtsy lunge (DB/KB)
  • 10 right banded clams
  • 10 left banded clams   

TUESDAY 3.6.18

CrossFit

Benchmark WOD:” Diane” 21 – 15 – 9 for time

  • Deadlift #155/225 (M55+ 135/205)
  • Handstand Push-ups

Core Blast: Complete 3 rounds of:

  • 30sec Flutter Kick
  • 30sec Heal Touches
  • 30sec Butt-ups
  • 30sec Side Plank Each Side
  • 60sec Chinese Plank (Scale up with a plate on your lap)
  • 60sec Rest
Diablo Strong
  • Power Snatch + Snatch Balance 3x(1+1)
  • Snatch + 2-3sec Pause Squat 3×1 @ 75%
  • Snatch Pull 3×3 95%
  • Back Squat 5×3 @ 75-80%
  • Accessory: 3 Rounds of
    • 10 GHD Sit ups (modify sit up to Parallel)
    • Bent over T Bar Rows (With a rope)

WEDNESDAY 3.7.18

CrossFit

Strength: Snatch Complex

  • 1 Squat Snatch + 2 Position 2 Hang Snatch
    • Complete 6 rounds starting every 2nd minute. Increase load each set.

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

  • 10 Kipping Pull-ups
  • 10 KB Swing #35/53
  • 10 Box Jump 20″/24″
Diablo F!T

Conditioning: Complete four 4-minute AMRAPs

  • Buy-in: 400m Run Buy-in
  • 7 Burpees
  • 14 Wallballs (10-8’/14-9’/20-10′)
  • 1-minute rest between rounds 

Core: 4 Rounds

  • 45 Sec Left side Banded High / Low Chops to Hip
  • 45 Sec Right side Banded High / Low Chops to hip
    • 15sec rest
  • 30 Alternating side to side Hanging Windshield Wipers (Modify with a Knee Tuck)
  • 30 Second Push-up Plank with Arm Raise (Scale up with Opposite Knee & Leg Raises)
    • 15sec rest

Accessory: 2-3 Rounds:

  • 30 Seconds Y’s (Internal Rotated Shoulder
  • 30 Seconds T’s Ts (External Rotated Shoulder)
  • 30 Seconds W’s
  • 45 Second Supinated Barbell Bent over Rows (with a 3 Second Negative)

THURSDAY 3.8.18

CrossFit  

Strength: Front Squat + Shoulder Push Press Complex

  • Complete Front Squat + Push Press: 10+10 / 8+8 / 6+6 / 4+4

Metcon: Complete for time

  • 30/40 Calorie Bike
  • 40 Wall Balls #14-9’/20-10’
  • 400m Run
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) @78-80%
  • Push Press 3 – 3 – 3 – 3 – 3 
  • Double Kettlebell Front Rack Walking Lunges 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

FRIDAY 3.9.18

CrossFit

MOXIE: Friday Night Lights 18.3

PLEASANT HILL:

Metcon: TBA

Diablo F!T

Conditioning: “Fun with Tabata”

  • Bike
  • Sit-ups or Toes-to-bar
  • Burpees
  • Run 200m
    • Complete max reps of each station with 4 rounds (8 cycles of 20 seconds on, 10 seconds off. You may start at any station, but must rotate in the order above after completing each station (all 8 Cycles)
    • Begin each minute with the first movement, rest 10sec, then complete 20sec of the second movement.
    • Alternate this for the 4-minutes before moving to another station.

Core: 3 rounds

  • 60sec Glute bridge lift (weights with barbell)
  • 30sec Left leg glute bridge hold
  • 30sec Right leg glute bridge hold
    • 15sec Rest
  • 1min Barbell rotation
    • 15sec Rest

Accessory: 3-4 round

  • 5 left leg RDL with a KB
  • 5 right leg RDL with a KB
  • 1min Supine Chinese plank hold
  • 10 ring rows(feet elevated if too easy)

SATURDAY 3.10.18

CrossFit

PHILL: Main Event 18.3

MOXIE SJ:

Metcon: TBA


SUNDAY 3.11.18

CrossFit

Metcon: Complete 5 rounds for time:

  • 3 Power Cleans #125/185
  • 6 Deadlifts
  • 200m Run
Diablo Strong
  • Snatch 4×1 @75%
  • Clean & Jerk 4×1 @ 81%
  • Front Squat 3 – 3 – 3 – 3 Find a challenging effort
  • Accessory: 3 rounds of
    • 10-12 GHD Glute Ham Raises
    • 15 Barbell Glute Bridge (on a box with lighter weight)