MONDAY 2.12.18
CrossFit
Strength: Deadlift
- Complete 4 sets of 4 reps working between 75-85% of 1RM (current max)
Metcon: Complete as many rounds possible in 11-minutes
- 12 Alternating Dumbbell Snatch #35/50 (M55: #25/40)
- 10 Burpee over Box
*Open standards on both movements
Diablo F!T
Conditioning: Complete 5 rounds starting every 4th minute
- 10 Heavy Goblet Squats
- 400m Run
- 8 Strict Pull ups
- 8 Burpees
*Rest is the time you give yourself between each 4-minute sessions.
Core: 4 rounds
- 5 Jefferson curls (#10-25 DB)
- 7 Banded Good Mornings
- 10-15 Barbell Glute Bridges (Moderate weight)
Accessory: 4 rounds
- 30sec Right side Banded clams
- 30sec Left side Banded clams
- 15sec rest
- 30sec Right side Donkey Kicks
- 30sec Left side Donkey kicks
- 15sec rest
Tuesday 2.13.18
CrossFit
Metcon: “2010 Northwest Regional Event 1”
Complete 3 rounds for time
- 10 Overhead Squats #95/135 (M55: #75/115)
- 50 Double Unders
Core Blast: Complete 3 rounds
- 30sec Tuck ups
- 30sec Bicycle Kicks
- 30sec Russian Twist with med ball.
- 30sec Front Plank
- 30sec Left side Plank
- 30sec Front Plank
- 30sec Right side Plank
Diablo Strong
- Sots Press 1 – 1 – 1 – 1 – 1 Strong Effort
- Snatch High Pull + Full Snatch 4x(1+1) @ 75+%
- Back Squat
- Build up to 90-95% for 5×1
- Snatch Grip Push Press + 5 sec Overhead Pause Squat 5x(1+1) Strong Effort
- 10 YTWs + 10-15 Banded Straight Arm Lat Pull downs
Wednesday 2.14.18
CrossFit
Strength: Hang Squat Clean 2-2-2-2-2-2
- Complete 6 sets of 2 reps building to a strong effort.
Metcon: Complete for time
- 1500m Row
- 50 Kettlebell Swings #35/53 (RX+: #53/70)
- 25 Pull-ups (RX+: Chest to Bar)
Diablo F!T
Conditioning: Complete as many rounds as possible in a decreasing 8 – 6 – 4 minutes of working intervals. 1-minute rest between
>Start 400m Run Buy-In at the start of every working interval.
- 12 Dumbbell Deadlifts
- 9 Dumbbell Hang Cleans
- 6 Dumbbell Thrusters
*Pick up where you left off after each rest.
- Cash Out: 1-minute rest after the final interval, then hold a Max Effort Plank.
Core: 4 rounds
- 30sec Right-side Plank with upper trunk rotation
- 30sec Left-side Plank with upper trunk rotation
- 30sec Grasshoppers
- 15sec Rest
- 30sec Barbell Rotation
- 15sec Rest
Accessory: 4 rounds
- 10 Straight-arm banded lat pull downs (round body shape)
- 10 Banded Lat Pull Downs
- 10-15 Banded hamstring curls or Glute Hamstring Raises
Thursday 2.15.18
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)
- Kick ups and hold static handstand hold
- 3-5 Second Negative + 3-5 Second Balance in the Head Stand position
- 3-8 Reps of Kipping HSPU
>EMOM B:
- Hold up to 45 sec with a heavy set of KB for a Static Deadlift hold
Metcon: AMRAP 9 minutes
Complete as many rounds possible in 9-minutes
- 10 Power Cleans #75/115 (M55+: #65/95)
- 10 Shoulder to Overhead
- 30′ Handstand Walk (modify with 3×10′ Bear Crawls forward & back)
Diablo Strong
- 1st Position Power Clean + 2nd Position Squat Clean 3x(1+1) no heavier than 75%
- Clean 3×2 Up to 90%
- Halting Clean Deadlift 2×3 @115%
- -3-5sec Hold at the Halt.
- Romanian Deadlifts 3×5-8 reps Starting @ Challenging Effort
- Accessory: 3 rounds
- 4 High Box Jumps
- 8 Double Front Rack Walking Lunge (4 each leg with a challenging weight
Friday 2.16.18
CrossFit
Metcon: “Kelly” (35 minute time cap)
Complete 5 rounds for time of:
- 400m Run
- 30 Box Jumps 20″/24″
- 30 Wall Balls #14-9’/20-10′
Diablo F!T
Conditioning: 4×4 Minutes of Work (1 Minute Rest)
- 8 Dumbbell Thrusters (Challenging Weight)
- 400m Run
- 8 Dumbbell Thrusters
- 10 Kettlebell Swings
- Max Double-unders until the 4th minute.
Core: 2 rounds (9min)
- 1min Candlestick lifts
- 1min Heel touches
- 1min Flutter kicks
- 1min Butt ups
- 1min Rest
Accessory: 2-3 Rounds
- 10Ys (external rotation overhead)
- 10 Ts (external rotation to the side)
- 10 Ws (segmented, elbows back external rotation and then back down)
- 100m DB or KB Farmer Carry with moderate weight. (Should be able to hold shoulders in neutral and maintain the upright torso.)
Saturday 2.17.18
CrossFit
Strength: Deadlift 4×3
- Complete 4 sets of 3, working between 85-90% of 1RM
Accessory work: Complete 2-3 rounds
- 12-15 Barbell Glute Bridges (increase load if able to hit 15 reps)
- 12-15 GHD Hip Extension
Metcon: Complete as many rounds possible in 12-minutes
- 16 Toes-to-Bar
- 12 Hang Power Snatch #53/75
- 8 Burpee Over Bar
Diablo Strong
- Muscle Snatch 3-3-3 (Strong Effort)
- Snatch + Snatch Grip Push Press + Snatch Balance Build to a Max Effort of this
- Clean & Jerk 4×1 @ 80+% 1RM C&J
- Front Squat 3×3 @ 85+% 1RM FS
- Core: 3 Rounds Unbroken
- 30sec Alternating Leg V-up
- 30sec Bicycle Kicks
- 30sec Hollow Hold
- 30sec Arch Hold
Sunday 2.18.18
CrossFit
Metcon: 2 Part Workout
- Part A: Minute 0:00-7:00
- In 7-minutes, work up to a challenging Overhead Lunge on each Leg. Modify with a Front Rack if needed. Lunge must start and finish together in the same spot.
- Rest 2 minutes (set up bar and put away extra bumper plates)
- In 7-minutes, work up to a challenging Overhead Lunge on each Leg. Modify with a Front Rack if needed. Lunge must start and finish together in the same spot.
- Rest: Minute: 7:00-9:00
- Part B: Minute 9:00-18:00
- Complete as many rounds as possible in 9-minutes of
- 8 Push Press #95/135 #(M55+: #75/115)
- 6 Power Clean
- 4 Reverse Step Lunge (2 each side. Stay in place.)
- 2 Front Squat
