Week 5: January 29-February 4, 2018

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

MONDAY 1.29.18

CROSSFIT

Strength: 1 Rep Max Back Squat Test

  • Complete 1 – 1 – 1 – 1 – 1 

Metcon: For time, 21 – 15 – 9

  • Deadlift #155/225 (M55: #135/185)
  • Burpee Over Bar
DIABLO F!T

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

>E3MOM A:

  • 12 Dumbbell Deadlift
  • 10 Hang Squat Clean
  • 8 Burpees

>E3MOM B:

  • 500/600m Row

Core: 3 rounds (14:30)

  • 30sec Left leg glute bridge lifts
  • 30sec Left leg glute bridge hold
  • 30sec Right leg glute bridge lifts
  • 30sec Right leg glute bridge hold
  • 15sec rest
  • 30sec Left side plank lift with DB on hip
  • 30sec Left side plank hold with DB on hip
  • 15sec rest
  • 30sec Right side plank lift with DB on hip
  • 30sec Right side plank hold with DB on hip
  • 30sec rest

Accessory: 5 rounds

  • 7 R arm ring rows
  • 7 L arm ring rows
  • 2 Chin-up hold at top for 10sec with a 5 sec negative

TUESDAY 1.30.18

CROSSFIT

Skill: Complete 2-3 sets of the following complex with a kettlebell or dumbbell

  • 10 Turkish Sift-up
  • 5 Turkish Bridge 
  • 1 Turkish Get Ups 

Metcon: Complete as many rounds possible in 13 minutes 

  • 10/15 Cal Bike
  • 15 Wall Balls #14-9’/20-10’
  • 35 Double Unders
  • 30sec L-Sit
DIABLO STRONG
  • Sots Press 3 – 3 – 3 Strong Effort
  • Snatch High Pull + Power Snatch 3x(2+1) @65-70%
  • Back Squat Build to 1 set of 2 reps @ 85%,
    • Then drop the weight #20-30 for 1 set of max reps
  • Snatch Grip Push Press + 5sec Overhead Pause Squat 3x (5+1) Strong Effort
  • 10 YTWs + 10-15 Banded Straight Arm Lat Pulldowns

WEDNESDAY 1.31.18

CROSSFIT

Skill: Clean & Jerk

  • 6 minutes to build to a strong effort

Metcon: Complete as many reps as possible with a 15-minute running clock.

> From 0:00-3:00

  • Run 400m
  • Max Pull-ups

> Rest 1 minute, then from 4:00-7:00

  • Run 400m
  • Max reps Clean & Jerk #105/155  (M55: #85/135)

> Rest 1 minute, then from 8:00-11:00

  • Run 400m
  • Max Pull-ups

> Rest 1 minute, then from 12:00-15:00

  • Run 400 meters
  • Max reps Clean & Jerk #105/155
DIABLO F!T

Conditioning: Complete 4 rounds starting every 5th minute. Rest from 1-minute at the end of 4 minutes of work.

  • 10 Hang Power Clean
  • 10 Dumbbell Front Rack Reverse Lunge 
  • 10 Push Press
  • 400m Run
  • Max Strict Chin ups until the 4th minute

Core: 4-5 rounds 

  • 10 plate sit ups with a 5 sec negative
  • 10 plate around the worlds 
  • 10 plate hollow body rocks 
    • 1 min rest

Accessory: 1-2 rounds 8 Bicep Hammer Curls per arm

  • Start at the smallest weight move up in weight until you max out. 

THURSDAY  2.1.18

CROSSFIT

Shoulder Accessory: Complete 3 rounds

Metcon: Complete as many rounds possible in 14-minutes of

  • 8 Right-arm Dumbbell Hang Squat Cleans  #35/50 (M55+ # 25/40)
  • 8 Right-arm Dumbbell Farmer Carry Lunges
  • 8 Left-arm Dumbbell Hang Squat Clean
  • 8 Left-arm Dumbbell Farmer Carry Lunges
  • 16 Push-ups
DIABLO STRONG
  • 1st Position Power Clean + 2nd Position Squat Clean 3x(1+1) no heavier than 65%
  • Clean 4×3 @ 80
  • Halting Clean Deadlift 2×3 @85%
  • Romanian Deadlifts 3×5-8 reps Starting @ 30-40% of 1RM Clean
  • High Box Jumps + Double Front Rack Walking Lunge 3x(4+12)

FRIDAY 2.2.18

CROSSFIT

Strength: Deadlift  5 – 3 – 2 – 1 – 1 – 1

Metcon: Complete as many rounds possible in 8 minutes of

  • 1 Box Jumps 20″/24″
  • 1 Toes-to-bar
  • 2 Box Jumps
  • 2 Toes-to-Bar
  • 3 Box Jump
  • 3 Toes-to-Bar
  • 4 BJ, 4 T2B, 5, 5, 6, 6, etc.
DIABLO F!T

Conditioning: Complete 4 rounds starting every 5th minute

  • 50 Double-unders
  • 15 Kettlebell Sumo-Deadlift High-Pull
  • 10 Hanging Knee Raises
  • 100m Heavy Dumbbell Farmer Carry

Core: 4 rounds (9:45)

  • 30sec Right side plank with upper trunk rotation
  • 30sec Left side plank with upper trunk rotation
  • 30sec Grasshoppers
  • 15sec rest
  • 30sec Barbell Rotation (4 steps Forward & Back)
  • 15sec rest

Accessory: 4 rounds

  • 10 Straight arm banded lat pull-downs (round body shape)
  • 10 Banded Single Leg hamstring curls (5 per leg)
  • 20 Right legs glute bridge lifts (weighted with a DB on hip)
  • 20 Left leg glute bridge lifts (same weight)

SATURDAY  2.3.18

CROSSFIT

Metcon: Complete as many rounds possible in 20-minutes  

  • 20/30 Cal Bike
  • 2 Rope Climbs 2 Lay Downs = 1 Rope Climbs
  • 16 Alternating Dumbbell Snatch (Open Standards)
  • 10 Lateral Burpee Over Bar.
  • 1-minute rest
DIABLO STRONG
  • Muscle Snatch 3-3-3 (Strong Effort)
  • Snatch + Snatch Grip Push Press + Snatch Balance 4x(1+1+1) @ 60-65%
  • Clean & Jerk 4×1 @ 75%
  • Front Squat 3×5 @ 70-75%
  • Core: 3 Rounds
    • 30sec Alternating Leg V-up
    • 30sec Bicycle Kicks
    • 30sec Hollow Hold
    • 30sec Arch Hold
INTRAGYM COMP

Event 1 – “Orange Fallacy”

Complete as many rounds possible in 12 minutes

  • 300m Row
  • 15 Calorie Bike
  • 200m Run

Floater 1 – “Big Balls” 

  • 3-minute time cap
  • Details TBA

Event 2“Strong Stuff”

Combined total of:

  • 3 Hang Cleans (Power or Squat)
  • 2 Front Squats
  • 1 Shoulder to Overhead

Floater 2 – “Gym-Nasty”

  • 5-minute time cap
  • Details TBA

Event 3“CrossFit Works”

Complete for time:

  • 25 Burpee Over Box
  • 30 Ground to Overhead #75/95 (M55 & Scaled = #53/75)
  • 40 Toes-to-Bar (Master & Scaled = Knee Raises Open Standard)
  • 50 Heavy Wall Balls #20-9’/30-10′ (M55 & Scaled = 14-10’/ 30-11′)
  • 800m Sandbag Run #60/80 (M55 & Scaled = #45/60)

SUNDAY  2.4.18

CROSSFIT

Gymnastic Skill: Complete 5 rounds starting every minute on the minute – alternate A & B

>EMOM A: Choose a Handstand Push-up progression.

  • Hold up to 45-seconds Wall Walk (Modify with Push-up to Down Dog)
  • Kickups and hold static handstand hold
  • 3-5 Second Negative + 3-5 Second Balance in the HeadStand position
  • 3-8 Reps of Kipping HSPU (Focus on not letting your butt touch the wall while you load up for the kip overhead.

>EMOM B:

  • 30-45sec Hollow Body Hold

Metcon:  Final Row’d Royalty Workout