Week 7: February 12 – 18, 2018

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


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)

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)
  • 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