Week 21: May 21 –28, 2018

MONDAY 5.21.18

CrossFit

Strength: Front Squat

  • Complete 5 sets of 3 Front Squat. Work to a strong effort or a new 3RM.

Metcon: Complete as many rounds as possible in 7 minutes

  • 15 Sumo Deadlift High Pulls #53/70 (M50+ #44/53
  • 200m Run
Diablo F!T

Conditioning: Complete 3 rounds alternating A & B every 3 minutes.

>E3MOM A:

  • 12 Dumbbell Deadlift
  • 10 Hang Squat Clean
  • 8 Burpees

>E3MOM B:

  • 500/600m Row

Core: 3 rounds (14:30)

  • 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
  • 1min Chinese Plank
  • 1min Prone Plank

Accessory: 2-3 rounds

  • 10(per side) Weighted Curtsy squats
  • 10(per side)Weighted Lunges
  • 10 weighted plie squats
  • 3min Wall sits

TUESDAY 5.22.18

CrossFit

Gymnastic Warm-up: Spend 7 minutes practicing a Handstand Walk and Pistols. This is a great time to find a good modification for the WOD if needed.

Metcon: Complete as many rounds as possible in 15 minutes of:

  • 50″ Handstand Walk
  • 15 Burpees
  • 30 Pistols (Alternating)
Diablo Strong
  • 3 sets of 5 Snatch Grip Sots Press (increase and use this as part of your warm-up)  
  • Snatch from the hips 7×[email protected]%
  • 4×3 Snatch High Pulls @60-70%
  • 5×3 Back Squat @75-80%
    • Pick a weight that allows you to move fast and focus on bouncing out of the hole.
  • Super Set: 3 Sets of 8-10: Back Ext. & 8-10 Glute Ham Raises

WEDNESDAY 5.23.18

CrossFit

Metcon: Row for time

  • 5x250m
    • 60sec Rest after each 250m distance
  • 2x500m
    • 90sec Rest after each 500m distance
  • 1000m
Diablo F!T

Conditioning: Complete four 4-minute AMRAPs

>1-minute rest between rounds.

  • Buy-in: 400m Run Buyin
  • 7 Burpees
  • 7 Wallballs (10-8’/14-9’/20-10′)
    • Pick up where you left off each round.

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 5.24.18

CrossFit  

Strength: Snatch

  • Build to a max 1 – 1 – 1 – 1 – 1 – 1

Metcon: Complete as many rounds as possible in 6-minutes

  • 10 Kettlebell Swings #35/53
  • 10 Dumbbell Push Press #35/50
Diablo Strong
  • 5 Sets of 1 Power Clean + 2 Pause Jerks up to 75%
  • 4 Sets (Increasing weight) of 2 Strict Press +2 Push Press
    • Find a Challenging effort
  • 6×2 Front Squats @ 75-85%
  • 3 Sets of 5-8 Strict Pull ups (weighted if 8 is easy)
  • Complete 3 sets working with #5-15 DBs
    • -8-10 Incline Ys
    • -8-10 Incline Ts
    • -8-10 Incline Ws
    • -10 Dumbbell Lat Pullover

FRIDAY 5.25.18

CrossFit

Metcon: Tabata Stuff

>Complete 8 rounds of 20sec on and 10sec off for (4-minutes). Rest 30sec Before starting next station.

  • Double-unders
  • Pull-ups
  • Push-ups
  • Air Squats
  • Assault Bike
    • Score the lowest rep completed for each movement + the total of the Assault bike Calories.  

*Class may need to start in waves but should follow this rotation.

Diablo F!T

Conditioning: Complete five 3 minute AMRAPs.

  • 200m Med Ball Run buy-in for each:

>Max Reps of:

  • Wall Ball
  • Toes-to-Bar – Modify with knee raises, or V-Ups
  • Dumbbell Renegade Rows (No Push-ups)
  • Dumbbell Deficit Push-ups
  • Med Ball Squat Cleans

Core: 4 rounds

  • 5 Jefferson curls (10-25 DB)
  • 7 Banded Good Mornings (Tempo 3sec hinge-2sec hold-1sec Extend)
  • 10-15 Barbell Glute Bridges (Moderate weight)

Accessory: 4 rounds (9:45min)

  • 30sec Right side Banded clams
  • 30sec Left side Banded clams
    • 15sec rest
  • 30sec Right side Donkey Kicks
  • 30sec Left side Donkey kicks
    • 15sec rest

SATURDAY 5.26.18

CrossFit

Skill Warm-up: Bar Muscle Up Skill

Metcon: 3 rounds for time of:

  • 400m Run
  • 12 Power Snatch #75/115
  • 6 Bar Muscle-ups
Diablo Strong
  • Front Rack Sots Press 3×5
    • If you physically can’t do this from the front rack due to mobility issues. Press from behind the neck or work from a Narrow Grip Overhead Squat.
  • Snatch 2-2-2-2 Up to 80%
  • Complete 7 sets of: Double Pause Clean (Pause just off the ground @ position 3 & at Position 1, for 2 seconds each position) + Clean + Jerk
    • 7x(1+1+1) working at 65-75%
  • 5×3 Clean Pull @ 85-90% of your 1RM clean
  • 6×6 Back Squat 73-80%

SUNDAY 5.27.18

CrossFit

Functional Strength: In 3-4 sets, Bear hug a sandbag and Lunge 10 steps then carry 100m unbroken.

Metcon: Complete as many rounds as possible in 14-Minutes:

  • 15/20 Cal Bike
  • 15/20 Cal Row
  • 20 Sit-ups
  • 1-minute rest