MONDAY 2.19.18
CrossFit
Metcon: “Cindy on the Water”
Complete as many rounds possible in 20 minutes
- 5 Pull-ups
- 10 Push-ups
- 15 Air Squats
- 15/20 Cal Row
Tuesday 2.20.18
CrossFit
Strength: Hang Squat Clean
- Use 10-minutes to work up to a Max Hang Squat Clean
Metcon: Complete 3 rounds for time:
- 7/10 Calorie Bike
- 4 Squat Cleans #105/155 (M55+ #85/125)
- 16 Kettlebell Swings #35/53 (M55+ #26/44)
Diablo Strong
D-Load Testing Week
- Back Squat Max Effort Test
- Kettlebell/Dumbbells Turkish Get-ups Max Effort
Wednesday 2.21.18
CrossFit
Gymnastic Skill: Complete 4 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 static handstand hold
- 3-5 Second negative + 3-5 sec balance in the headstand position
- 3-8 Reps of Kipping HSPU
>EMOM B:
- Alternate between Bike and Row (2 rounds each)
- Accumulate as many calories as possible with 30sec of hard effort.
Metcon: Complete as many rounds as possible in 12 minutes of:
- 8 Push Press – increasing load each round
- 200m Run
- 4 Burpee-over-bar (lateral)
> If you complete the 4th round, continue with the final weight.
> Women’s Push Press #53-63-73-83
> Men’s Push Press #75-95-115-135
Diablo F!T
Conditioning: EMOM + E2MOM
> Start with a 10 Minute EMOM of:
- 7 V-Ups or T2B
- 7 Dumbbell Deadlift
- 7 Dumbbell Push Press
- If you can not complete the reps in the minute, skip the next round and complete a 30 second plank penalty. Then continue with the next round.
> Rest till minute 11, then
> Complete 5 rounds starting every 2 minutes of:
- Row 300/400
- Max Push ups until the next round starts.
Core: Complete 4 rounds of
- 45sec sliding plank to pike on the rower
- 15sec rest
- 45sec Jefferson Curls
- 15sec rest
- 45sec hollow hold
- 15sec rest
Accessory: 2-3 rounds
- 10 straight arm banded lat pull downs
- 7 R-tricep kick backs
- 7 L-tricep kick backs
- 5 R leg deadlift with barbell (go heavy)
- 5 L leg deadlift with barbell
Thursday 2.22.18
CrossFit
Strength: Deadlift
- Complete 4 sets of 2 reps working between 90-99% of 1RM
Accessory work: Complete 2-3 rounds
- 8-12 Barbell Glute Bridges
- 8-12 Weighted GHD Hip Extension
Metcon: “Annie”
Complete 50-40-30-20-10 of:
- Double-unders
- Abmat Sit-ups
Diablo Strong
D-Load Testing Week
- Complete 3 rounds
- 10 Banded YTWs
- 10′ Banded Walks + 3-5 Banded OHS
- 1 Power Snatch + 1 Snatch Balance + 1 OHS 6x(1+1+1) 65-70%
- Snatch Pulls 4×2 @ 75-80%
Friday 2.23.18
CrossFit
MOXIE: CrossFit Games Open 18.1
As many rounds as possible in 20 minutes
- 8 Toes to Bar
- 10 Dumbbell Hang Clean to Overhead #35/50
- 12/14 Calorie Row
PLEASANT HILL:
Conditioning EMOM: Complete 4 rounds of starting every 2nd minute.
- 20/30 Cal Bike
- 15/20 Cal Row
- 200m
Metcon: Complete as many rounds as possible in 7-minutes
- 7 Wall Balls 14-9’/20-10′
- 7 Burpees
Diablo F!T
Conditioning: Complete 5 rounds alternaternating every 2nd minute – alternate A & B
>E2MOM A:
- 200m Med Ball Run
>E2MOM B:
- 8 Bupree
- 12 Box Jumps
Core: 2 rounds
- 60sec Candlestick lifts
- 60sec Heel touches
- 60sec Flutter kicks
- 60sec Butt ups
- 60sec rest
Accessory: 4 rounds
- 5 Right arm KB Windmills
- 10 Right arm KB Russian swing
- 5 Left arm KB Windmills
- 10 Left arm KB Russian swing
- 15 Glute Bridge with KB on hips and back on the floor
Saturday 2.24.18
CrossFit
PLEASANT HILL: CrossFit Games Open 18.1
As many rounds as possible in 20 minutes
- 8 Toes to Bar
- 10 Dumbbell Hang Clean to Overhead #35/50
- 12/14 Calorie Row
MOXIE:
Conditioning EMOM: Complete 4 rounds of starting every 2nd minute.
- 20/30 Cal Bike
- 15/20 Cal Row
- 200m
Metcon: Complete as many rounds as possible in 7-minutes
- 7 Wall Balls 14-9’/20-10′
- 7 Burpees
Diablo Strong
- Max Effort Snatch
Sunday 2.25.18
CrossFit
Metcon: Complete as many rounds as possible in 20-minutes of:
- 2 Rope Climbs
- 20 Alternating Pistols
- 40 Double-unders
