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Calgary CrossFit Above All workouts for the week of July 13, 2015

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Calgary CrossFit Above All workouts for the week of July 13, 2015
Monday
COMPETITIVE

A. Clean
3 reps at 80%, max sets n allotted time

B. 18-15-12-9
Power Clean 135/95 lbs
40 ft OH walking lunge or 10 reps 135#

FITNESS
A. Clean
Technique, coach will assign skills to practice

B. 10 sets for time
5 Power Clean
6 Front Rack Lunge

Tuesday
COMPETITIVE

A. Speed Squats
5 reps @ 60% for max sets in alotted time
The ascent is meant to be fast and powerful

B. Death by Pull up/Push up
min 1, 1 pull up + 1 push up
min 2, 2 pull up + 2 push up
min 3, 3 pull up + 3 push up

pull ups shoould be strict if you can perform 7+ unbroken

FITNESS

A. Squats
Form and function is all that matters, coach will guide you to perfecting your form.
work with sets of 5

B. Death by Ring Row/Sit up
min 1, 1 ring row + 1 sit up
min 2, 2 ring row + 2 sit up
min 3, 3 ring row + 3 sit up

WEIGHTLIFTING
Snatch complex
Snatch + Power Snatch + Overhead Squat + Snatch Balance
[1+1+1+1] work to a heaviest possible set

Snatch
3 reps @ 80%, 5 sets

Wednesday
COMPETITIVE

A. “Warm Up” lol
Alternating Minutes x 15 min
m1, 20 Wall Ball
m2, 15 Burpees
m3, 50 Double Unders

this is extremely tough to get done

B. Deadlift
3 reps @ 75% for 5 sets, work on lifting with some speed

FITNESS
A. “Warm Up”
15 min AMRAP
10 Wallball
10 Burpees
1 min of skipping

B. Deadlift
Form and function is all that matters, coach will guide you to perfecting your form.
Work with sets of 3

Thursday
COMPETITIVE

A. Throw back Thursday

Snatch (% of your 1RM Snatch)
5 Reps EMOM x 5 min (70%)
3 Reps EMOM x 5 min (Close to 80%)
1 Rep every 0:30 x 5 min (85%)
1 Rep every 0:30 x 5 min (85%+)
5 Reps EMOM x 5 min (70%)
*Increase the weight each 5 min, the last 5 min should be at the same weight as the first 5 min.

B. 300 m row for time
x 5 sets with 1:2 work:rest ratio

FITNESS
A. Throw back Thursday

Snatch
5 Reps EMOM x 5 min
3 Reps EMOM x 5 min
1 Rep EMOM x 10 min
5 Reps EMOM x 5 min

*Increase the weight each 5 min, the last 5 min should be at the same weight as the first 5 min.
**form Above All else!!
***can scale snatch to Push Press if necessary

B. 300 m row for time
x 3 sets with 1:2 work:rest ratio

WEIGHTLIFTING

Jerk complex
Clean + Push Jerk + Split Jerk
[1+1+1] work to a heavy set

Clean & Jerk
2 reps @ 80%, 5 sets

Friday
COMPETITIVE

A. Bench Press
body weight for max reps X1 set

B. Snatch Grip Push Press + 3 OHS
-Work up to a max for the day, hit at minimum what you want to snatch for the day.

C. 50 Toes to Bar
get there in a s few sets as possible

FITNESS
A. Bench Press
Form and function is all that matters, coach will guide you to perfecting your form.
work with sets of 5

B. Front Squat
Form and function is all that matters, coach will guide you to perfecting your form.
work with sets of 5

C. 50-100 Ab mat sit ups

Saturday
COMPETITIVE

With a team of 2,3 or 4
150 Thrusters 95/65 lbs
150 Pull Ups
100 Thrusters 115/75 lbs
100 CTB Pull Ups
50 Thrusters 135/95 lbs
50 Muscle Ups

one person working at a time

FITNESS
A. Complete rounds for time, rounds assigned by coach
10 Thrusters
10 Ring rows

B. max hold Front Lean Rest
rest 3 min
X 3

Sunday
COMPETITIVE

In teams of 2
alternate throw the movements for 30 min
run 1 Lap
30 AKBS 2/1.5 pood
20 GHD sit up

FITNESS
In teams of 2
alternate throw the movements for 30 min
run 1 Lap
20 AKBS
20 Ab mat sit ups

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