Week 9: February 26 – March 4, 2018

Monday 2.26.18

CrossFit

Skill: Agility Ladder

  • Spend some time practicing coach’s choice of drills

Metcon: Running “Jackie”

Complete for time,

  • 800m Run
  • 50 Thrusters
  • 30 Pull-ups
Diablo F!T

Conditioning: 3 Rounds of 1 minute at each station/ movement. Complete max reps with a 30 Second Rest between working intervals.

  • Row
  • Burpee Over Kettlebell
  • Kettlebell Swings
  • Run 200m

Core: 4 rounds

    • 45sec Right Side plank with hip lift
    • 45sec Left Side plank with hip lift
    • 30sec Hollow body rocks
    • -30sec Rest-

Accessory: 3 rounds

  • 8 Jefferson curls(25-35#)
  • 15-20 Banded Hamstring Curl
  • 1 Weighted Chin-up hold with a 20 sec negative

Tuesday 2.27.18

CrossFit

Strength: Deadlift Max Out

  • Complete 7 sets of 1 and build to a 1 rep max.

Metcon: Complete 2 rounds for time,

  • 15 Burpee over Box 20”/24”
  • 15 Power Snatch #53/75
  • 200m Farmer Carry #30/45
Diablo Strong
  • Power Snatch + Snatch Balance 3x(1+1) up to 70%
  • Snatch + 2-3sec Pause Squat 3×1 @ 70%
  • Snatch Pull 3×3 @ 85%
  • Back Squat 5×5 @ 70-75%
  • Accessory: 3 Rounds of
    • 10 GHD Sit-ups (modify sit up to parallel)
    • 10-15 Bent-over T-Bar Rows (with a rope)

Wednesday 2.28.18

CrossFit

Superset Strength: Floor Press & Dumbbell Bent over Fly

  • Complete 5 sets of 3 building to a strong effort
  • Make an Incline bench by stacking one side of bench on a few bumper plates.
    • Complete 8 reps between each set of the floor press.

Metcon: Complete 15 – 12 – 9 – 6 – 3  for time

  • Hand Release Push-ups 
  • Toes-to-bar
Diablo F!T

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

>E3MOM A:

  • 60sec Bike
  • 2x 30’ Dumbbell Front Rack or Over Head Walking Lunge (60′ Total),
  • 12 Renegade Rows

>E3MOM B:

  • 100m Sandbag Carry
  • 15 Deficit Push-ups
  • 10 Goblet Squats

Core: 4 Rounds

  • 30 Seconds Supine Plated Windshield Wipers (hold plate overhead, allow to move side to side to help balance the legs)
    • 15sec Rest
  • 30sec Plate Sit (Keep plate overhead from a supine position and then ending seated with plate pressed overhead)
    • 15sec Rest
  • 30sec Snow Angel
  • 60sec Prone Plank
    • 30sec Rest

Accessory:  2-3 Rounds

  • 10 Ts
  • 10 Ws
  • 15 As
  • 100m DB or KB Farmer Carry with moderate weight. (Should be able to hold shoulders in neutral and maintain the upright tors)

THURSDAY 3.1.18

CrossFit

Strength: Overhead Squats

  • Build to a strong effort working in sets of 9 – 7 – 5 – 3

Metcon:  Complete as many rounds possible in 9-minutes

  • 7/10 Calorie Bike
  • 5 Strict Pull-ups
  • 12 Alternating Single Arm Clusters (Dumbbell Squat Clean Thrusters)
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) @ 75%
  • “Push Press 5 – 5 – 5 Building to a strong effort
    • *Start working around 40-50% of Max Jerk”
  • Overhead Walking Lunges (Double KB or DB overhead) 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 3.2.18

CrossFit

PLEASANT HILL

Metcon:  Complete for time 50 – 30 – 10 reps of:

Calorie Row
Kettlebell Snatch #26/35 (alternate arms as needed)
Double-unders

MOXIE: Friday Night Lights – CFG 18.2

With a 12 minute cap complete for time:

1-2-3-4-5-6-7-8-9-10 reps of:
Dumbbell squats
Burpees

Then, WORKOUT 18.2A:
1-rep-max clean

12-min. cap for 18.2 AND 18.2a

Conditioning: In 20 Minutes, generate as many calories as possible with either a Bike or Row.

>Stop at the following speed bumps:

  • @ 3:00 – Complete Complete 1 Minute of Max Pull-ups
  • @ 6:00 – Complete 20 Dumbbell Hang Squat Cleans
  • @ 10:00 – Complete 100 Double Unders
  • @ 13:00 – Complete Complete 1 Minute of Max Pull-ups
  • @ 16:00 – Complete 20 Dumbbell Hang Squat Cleans

Core: 3 rounds

Accessory: 3 rounds

  • 10 Right-leg, Left arm RDL with a KB
  • 10 Left-leg, Right arm RDL with a KB
  • 10 Right-arm ring rows
  • 10 Left-arm ring rows

SATURDAY 3.3.18

CrossFit

MOXIE

Metcon: Complete for time 50 – 30 – 10 reps of

Calorie Row
Kettlebell Snatch #26/35 (alternate arms as needed)
Double-unders

PLEASANT HILL: Friday Night Lights – CFG 18.2

With a 12 minute cap complete for time:

1-2-3-4-5-6-7-8-9-10 reps of:
Dumbbell squats
Burpees

Then, WORKOUT 18.2A:
1-rep-max clean

12-min. cap for 18.2 AND 18.2a


SUNDAY 3.4.18

CrossFit

Skill: In 7-minutes, complete 1 Clean & Jerk every minute on the minute.

    • Build to a challenging weight, but not near Max Effort.

Metcon: Complete 3 rounds for time:

  • 800m Run
  • 15 Clean & Jerks #75/115
Diablo Strong
  • Snatch 4×1 @75%
  • Clean & Jerk 4×1 @ 78%
  • Front Squat 8 – 8 – 8 – 8
    • Work up to a Strong Effort
  • Accessory: 3 rounds of
    • 10-12 GHD Glute Ham Raises
    • 15 Barbell Glute Bridge (on a box with lighter weight)