Week 19: May 7 – 13, 2018

MONDAY 5.7.18

CrossFit

Metcon: Complete as many rounds possible in 16-minutes

  • 7 Push Press #95/135
  • 7 Burpee Over Bar
  • 7 Strict Pull-ups
    • Complete a 400m run at the start, and at the beginning of minutes 5 & 10
Diablo F!T

Conditioning: Complete 4 rounds starting every 5th minute

  • Row 500m
  • 20 Med Ball Sit ups
  • 20 Med Ball Step ups (Bear Hug Ball)

Core: 3 rounds

Accessory: 5 rounds

  • 10 L-side Bulgarian split squats
  • 10 R-side Bulgarian split squats
  • 5 Jefferson curls (35/45lbs)
  • Then…
  • 3-minute wall sit (accumulate the time)

TUESDAY 5.8.18

CrossFit

Strength: Front Squat

  • Complete 10 – 8 – 6 – 4 – 2 Starting at 65-70%
  • Increase to find a 2 Rep Max

Metcon: Complete 4 rounds starting every 3rd minute

  • 7/10 Calorie Bike (Cap it at 50sec)
  • 12 High Wall Balls #14/20-11′ Target
    • Score each round separately
Diablo Strong
  • Snatch High Pull + Position 1 Snatch + OHS 3x(1+1+1) up to 70%
  • Snatch 2×1 @ 75% – 2×1 80% – 1 @ 85-88% – 1 @ 90%
  • 3 Position Snatch Pull + Snatch Pull 3x(2+1) @ 95-105%
    • Pause 2sec at position 3-2-1
    • Stop at position 1 keeping your shoulders over the bar
  • Back Pause Squat 5×1 @ 80%
    • 2 Second Pause in the bottom (NO bouncing out of the whole
  • Complete 3 rounds of:
    • 10 Glute Hamstring Raises right into 30sec Static Hold
    • 8 Barbell Good Mornings (20-30% of today’s Snatch Pull- Complex)
    • 4 High Box Jumps

WEDNESDAY 5.9.18

CrossFit

Strength: Snatch Complex

  • Complete 5 sets of Snatch High Pull + 1st Position Snatch + Snatch
  • Work between 75-85%
  • Drop the weight after the Pos.1 Snatch, and reset for the second rep.

Metcon: Complete 5 rounds for time

  • 10 Deadlift #155/225
  • 10 Box Jump 20″/24″
Diablo F!T

Conditioning: Complete 10 rounds starting every 2nd minute

  • 5 Dumbbell Thrusters
  • 100m Farmer Carry

Core: 3 rounds

  • 30sec Barbell rollouts (#15 weights on the bar)
    • 15sec rest-
  • 30sec Left side plank with hip lift
    • 15sec rest-
  • 30sec Right side plank with hip lift
    • 15sec rest
  • 60sec Plank with alternating reach
    • 30sec rest

Accessory: 3-4 rounds

  • 10 Bent over row (DB)
  • 20sec chin up hold (chin over bar)
  • 10 Standing Straight arm Front plate raise (#15, 25, 40. Must be able to maintain Control and shoulders back and down through the range of motion)

THURSDAY 5.10.18

CrossFit  

Metcon: Complete as many rounds as possible in 23-minutes

  • 1000m Row
  • 16 Alternating Dumbbell Snatch #35/50
  • 10 Single Dumbbell Walking Lunges
  • 100m Single Arm DB Farmer Carry
Diablo Strong
  • Tall Cleans + Pause Jerks @ 3x(2+2)
  • Cleans 4×2 @ 84%
  • Jerk 5×1 @ 86%
  • Duel Kettlebell Carry Complex
    • 40′ Overhead Carry
    • 40′ Front Rack Walking Lunge
    • 80 Farmer Carry
  • Accessory: 3 rounds
    • 8-10 Plyo Plate Push-ups (Alternate push-up from one hand on a plate and switch hands)
    • 8-10 Strict Chin Ups
    • 15 Banded Triceps Extension

FRIDAY 5.11.18

CrossFit

“Murph” Prep: Complete 3 rounds starting every minute on the minute – rotate through the following movements

  • 25-35 Double Under (If you have double unders, do all singles)
  • 8-10 Pull-ups
  • 10-15 Push-ups
  • 15-20 Air Squats  

Metcon: Complete as many rounds as possible in 12 minutes.

  • 7/10 Calorie Bike or Row
  • 8 Hang Power Clean #95/135
  • 8 Shoulder-to-overhead
Diablo F!T

Conditioning: “Fun with Tabata”

>Complete a 4 minute Tabata for each movement – 8 rounds of 20sec on, 10sec off.

  • Jump Rope (Double Unders, single unders, crossover, etc)
  • KB Sumo Deadlift High Pull (#53/#70) / Supine Bridge
  • Push-ups / Air Squats
  • Dead bugs / Heel Touches
    • Complete 4 rounds of the Active/Static (dynamic) movement

Core: 3 rounds

  • 30sec L-glute bridge lifts (up and down)
  • 30sec L-glute bridge hold
  • 30sec R-glute bridge lifts (up and down)
  • 30sec R-glute bridge hold
    • 30sec rest
  • 60sec Chinese Plank

Accessory: 3 rounds

  • 12 Cossack Lunges (6 each side)
  • 12 Goblet Front Rack Lunge (6 each side)
  • 15 Banded Clams

SATURDAY 5.12.18

CrossFit

Metcon: Complete 4 rounds starting every 5th minute

  • 400m Run
  • 10 Toes-to-bar
  • 100m Bear Hug Sandbag Carry #60/80 (Modify with Heavy Med Ball or 2 Med Balls)
    • Score the slowest round
Diablo Strong
  • Snatch 4×1 @ 85-95%
  • Clean & Jerk 4×1 @ 88-93%
  • Front Squat 6×1 @ 90%        
  • Push Press + Bent Over Rows 5 – 5 – 5 – 5
  • Laying in a Prone Position, Complete the following reps with 2-3 second hold
    • 10 Ys
    • 10Ws
    • 10 A’s
    • 10-15 Dumbbell Lat Pullover (Complete 15 reps, increase the weight #5-10)

SUNDAY 5.13.18

CrossFit

Strength: Front Pause Squat

  • Complete 5 sets of 2 reps working between 70-80%
  • Pause 3-5 seconds in the bottom of the squat. No bouncing into or out of the bottom

Metcon: Complete as many rounds as possible in 8-minutes

  • 8 Hang Power Snatch #95/135
  • 8 Overhead Squats
  • 8 Back Squats