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Calgary CrossFit Above All, Workouts for the week of June 15

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Calgary CrossFit Above All, workouts for the week of June 15
Monday
Competitive

A. Alternating Minutes x 14 minutes
15/10 Calorie Row
10 Burpees

B. Alternating Minutes x 14 minutes
10 Dips
10 Strict C2B Pull up
rest 1 min
*choose rep counts you can do in no more than 2 sets

Classes larger than 12 people, half the class will start on B while the other half starts on A.

Fitness
A. Alternating Minutes x 14 minutes
max cal row in :30 sec
max burpees in :30 sec

B. Alternating Minutes x 14 minutes
max push up in :40 sec
max ring row in :40 sec
rest 1 min

Classes larger than 12 people, half the class will start on B while the other half starts on A.

Tuesday
Competitive

A1. 3 min max Double Unders
straight into
A2. 5 rounds of:
3 Clean and Jerk @ 80%
15 Wallballs (unbroken set)
15 Toes to Bar
1:2 work:rest

Fitness
A1. 3 min max Double Unders
straight into
A2. 5 rounds of:
6 Muscle clean and strict press
15 Wallball
20 sit ups
10 ring row
1:1 work:rest

Weightlifting
1-2-3-4-5-6-7-8-9-10 reps for time:
Power Cleans @ 65-75%
Jerk @ 65-75%

Wednesday
Competitive

A. Back Squat
AHAP for 1 rep

drop weight to 75%

B. For time
5 Back Squat
Run 1 lap
5 Back Squat
Run 2 lap
5 Back Squat
Run 3 lap
5 Back Squat
Run 4 lap
5 Back Squat

Fitness

A. Back Squat w/ :02 sec pause at the bottom
work to a heavy 3 reps

B. 5 rounds for time
10 Goblet squats
Run 2 lap

Thursday
Competitive & Fitness

A. Bench Press
3-3-3-3-3
(five sets working up in weight each set. Set target weight for your final set)

B. 6 minute amrap
10 Push Press 95/65 lbs
10 Box Jumps 24/20″

Weightlifting
“Double Isabel” (With a twist)
For Time:
10 P.Snatches
10 Bar Facing Burpees
10 P.Snatches (Must add weight)
10 Bar Facing Burpees
10 P.Snatches (Must add weight)
10 Bar Facing Burpees
10 P.Snatches (Must add weight)
10 Bar Facing Burpees
10 P.Snatches (Must add weight)
10 Bar Facing Burpees
10 P.Snatches (Must add weight)
*Each time you complete 10 reps you must add weight. Try and finish around 85-90% of your 1RM power snatch! (As long as you do not lose form)

Friday
Competitive

For Time
30 Power Cleans 135/95lbs
40 CTB Pull Ups
50 GHD Sit ups
60 KBS 1.5/1pood
AMRAP Toes to Bar in 2 min

Fitness

For Time
30 Muscle cleans
60 Ring rows
100 situps
60 KBS
2 min FLR

Saturday
Competitive & Fitness

Partner WOD
30 wallballs
run 1 lap with the ball
20 Push ups

partners alternate through these movements for 24 min
*entire wod can be done outside beside the hill.

B. Back Squat
2 sets of 20 reps
try to go heavier than the last time yu did 20 reps

Beginners
Partner WOD
10 wallballs
run 1 lap
15 leg raises

partners alternate through these movements for 24 min
*entire wod can be done outside beside the hill.

Sunday
Competitive

30 min EMOM
M1, 10 SDHP 95/65
M2, 15 Ball Slams
M3, 30-50 Double unders

*scale the reps as needed so you can complete each set and have rest

Fitness

30 min EMOM
M1, 10 SDHP
M2, 15 Ball Slams
M3, 20 rebounding verticle jumps

Beginners
30 min EMOM
M1, 10 empty bar SDHP
M2, 15 air squats
M3, 50 mountain climbers

Weightlifting

Coaches choice

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