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Calgary CrossFit, CrossFit Above All, Workouts for the week of May 25

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Calgary CrossFit, CrossFit Above All, Workouts for the week of May 25
Monday
CrossFit
Competitive

A. AMRAP in 10 minutes:
10 Supine Ring Pull Ups(Ring Row)
10 True Push Ups

B. For Time:
Run 5 Laps
100 Wallball shots
50 Toes to bar

Fitness
A. AMRAP in 10 minutes:
10 Supine Ring Pull Ups(Ring Row)
10 True Push Ups

B. 5 rounds for time
1 Lap
20 Wallball
10 Toes to bar or Vsits

Regionals

We’re starting a portion of a Smolov Jr. Squat cycle. The volume is cut down because we have so much other stuff to do. We will do this 2X per week not 4. The rep schemes are
4 x 6 reps @ 70%
5 x 5 reps @ 75%
6 x 4 reps @ 80%
7 x 3 reps @ 85%
We will do the 6’s and the 4’s one week, then the 5’s and the 3’s the next week for 6 weeks. After completing all four sessions(2 weeks) add 10-20lbs to your 1RM total.

A. Back Squats
4 x 6 Reps @70% of 1RM

B. For rounds and total time
12 min AMRAP
250m Row
7 Bar Muscle Ups

Right into…

180 ft Handstand Walk
*Score is number of rounds and total time to finish.

Cash Out
100 GHD Sit Ups for time
*Try to complete these in either sets of 10, 20, 25, or 50. Must hold consistent sets so don’t start with set of 25 and finish with 10’s. Rest as needed between sets to hold that number.

**** If 100GHD sit ups will negatively effect your training for the rest of the week SCALE it back!!!!

Tuesday
CrossFit
Competitive

A. Back Squat
work up to a 3 RM

B. 20-15-10-5 Reps For Time:
Box Jumps 24/20″
KB Swings 1.5/1pood
Air Squats
GHD Sit up

Fitness
A. Back Squat
work up to a 3 RM

B. 20-15-10-5 Reps For Time:
Box Jumps
KB Swings
Air Squats
Ab mat sit up

Weightlifting
Jerks

Regionals
A. For Time
Squat Snatches
10 reps @135/95
10 reps @165/115
10 reps @185/125
10 reps @205/130
10 reps @225/135
*The goal here is to PACE this so you are consistent each set with the amount of rest you are taking between reps. Obviously the rest will increase as the weights get heavier, but the goal is to take the same amount of time between the 10 lifts at each weight. Quality over speed here.
*** Scale weight accordingly, most of us are not games athletes, lol

B. 6 Rounds for time
21 American Kettlebell Swings 2/1.5 pood
21 L-Pull Ups

Wednesday
CrossFit
Competitive

A. Power Clean
work up to a 3RM

B. AMRAP in 12 minutes
6 Power cleans 95/65
6 Ring dips

Fitness

A. Power Clean
work up to a 3RM

B. AMRAP in 12 minutes
6 Power cleans
6 True Push up

Regionals
A. Ben says he got this workout from Rich, so it’ll probably be tough!!
60 Min AMRAP
1000m Row
10 Benchpress 225#/135#
*Scale this to complete the bench in no more than 2-3 sets per round.

Thursday
CrossFit
Competitive

A. OH complex
1 Strict Press + 1 Push Press + 1 Push Jerk + 1 Split Jerk
work up in this sequence untill you can not strict press, continue working up starting from push press until you can no longer push press, continue starting at push jerk, continue following this pattern until you are only split jerking. Do not sacrifice form for weight!!!

B. 5-10-15-20-25-30
Burpees
60-50-40-30-20-10
D.U.

Fitness
A. Push Press
work to a 3RM

B. 5-10-15-20-25-30
Burpees
60-50-40-30-20-10
Mountain Climbers

Weightlifting
Snatch

Regionals
A. Back Squat
5 x 5 Reps @ 75%

B. Squat Cleans
Work up to a heavy single. Work up to 80% in doubles, then go to singles.

C. 25 Min Run EMOM
40 Seconds easy
20 Seconds Hard (Should be around 1 mile pace)

Friday
CrossFit
Competitive

A. Front Squat
work up to a 3RM

B. CrossFit Games Open 14.2
For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats, 95 / 65 lb.
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats, 95 / 65 lb.
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats, 95 / 65 lb.
14 chest-to-bar pull-ups

Etc., following same pattern

***if you do not complete the work in the 3 min provided, continue working as a 10 minute AMRAP

Fitness
A. Front Squat
work up to a 3RM

B. AMRAP in 10 min
10 Front Squats 95/65
10 Pull ups

Regionals
A. Snatch
Work up to a heavy single for the day. Work up to 80% in doubles then slowly add weight and work up to a single. Get plenty of reps and practice.

B. Hero workout “D.T.”
5 Rounds for time
12 Deadlifts 155/105
9 Hang Power Cleans 155/105
6 Push Jerk 155/105

Saturday
CrossFit
Competitive

“The Seven”
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Fitness
Seven rounds for time of:
7 Push-ups
7 Thrusters
7 V-sits
7 Deadlifts
7 Burpees
7 Kettlebell swings
7 Ring Rows

Sunday
Weightlifting

Coaches choice

Conditioning
Competitive

A. 3 min FLR
rest 1 min and repeat

B. EMOM for 24 min
Min 1: 15/12 Calorie Row
Min 2: 15 Burpees
Min 3: 50 Double unders

Fitness

A. 3 min FLR
rest 1 min and repeat

B. EMOM for 24 min
Min 1: 10/7 Calorie Row
Min 2: 10 Burpees
Min 3: 100 boxer style skips

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