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Calgary CrossFit Gym Workouts for the week of April 20-26th

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Calgary CrossFit Gym Workouts for the week of April 20-26th
Monday
A. Back Squat
Competitive
Work up to 85 or 90% for 2 reps
Fitness
Find a heavy 2reps executed with upright posture and full range of motion.

B. Competitive and Fitness
6 Min EMOM
6 Thrusters 115/75lbs
6 Burpees over Bar
Perform both the thrusters and the burpees each minute, This requires a tough pace but you can make it happen for 6 minutes.

Tuesday
Competitive
A. 10 min EMOM
M1, 3-5 Bench Press
M2, 5-10 Supinated Pull Up

B. 5 Rounds for time
10 steps Walking Lunge 135/95
5 Power Clean 135/95
M2, 10-20 Supinated Ring Rows

Fitness
A. 10 min EMOM
M1, 5-10 Toe Push Ups
M2, 10-20 Supinated Ring Rows

B. 5 Rounds for time
16 Split Squats
10 Russian Kettlebell Swings

Rolov Day 5
7 x 500m Row
1:2 work:rest
*Try and slightly increase the pace here from the last week that we did this workout.

Weightlifting
Clean

Wednesday
Competitive
A. “Open workout 12.2”
AMRAP in 10 minutes:
30 Snatch 75/45#
30 Snatch 135/75#
30 Snatch 165/100#
AMRAP Snatches 210#/120#

B. 3 rounds not for time
20 GHD Sit ups
40ft Handstand Walk

Fitness
A. AMRAP in 10 minutes:
30 American Kettlebell Swings
30 American Kettlebell Swings
30 American Kettlebell Swings
AMRAP American Kettlebell Swings
Ascending weight every 30 reps

B. 3 rounds not for time
30 Ab Mat Sit Ups
30-45 sec Handstand Hold on the wall

Thursday
Competitive and Fitness
A. Front Squat with 2sec pause
Work to a a 3RM

B. Rounds in 10 min
5 Shoulder to Overhead 115/75lbs
10 Deadlift 115/75lbs
15 Box Jump

Rolov Day 6
10 x 300m
1:2 work:rest
*Again, try and decrease the pace just a bit each row. Work on holding more consistent split times.

Weightlifting
Jerk

Friday
Competitive
A. 10 min EMOM
10-20 Toes to Bar
5-10 Handstand Push Up

B. 5 Rounds for time
20 Wallball
15 Dips

Fitness
A. 10 min EMOM
5-10 Knees to Elbow
5-10 Push Press

B. 5 Rounds for time
20 Wallball
15 Push Ups

Saturday
Full Clean
A. Competitive
20 reps @ 55%
15 reps @ 65%
10 reps @ 75%
5 reps @ 85%

A. Fitness
Work up to a 3RM

B. Competitive and Fitness
In teams of 3 complete the following, each alternates through each station so everybody complete all the work.
Row 1000m
100 Double Unders
Run 3 Laps
Row 750 m
75 Double unders
Run 1 lap
Row 500m
50 Double unders
Run 1 lap

Sunday
Competitive
A. Back Squat
Work up to 85 or 90% for 2 reps

B. Competitive
Rounds in 10 min
10 Sumo Deadlift High Pull 95/65lbs
10 Overhead Squat 95/65lbs
10 Chest to Bar Pull Up

Fitness
A. Back Squat
Find a heavy 2reps executed with upright posture and full range of motion.

B. Rounds in 10 min
10 Sumo Deadlift High Pull
10 Front Squat
20 Jumping Pull Up

Weightlifting
Snatch Ladder

Regionals Program
Monday (2 Parts)

Overhead Squat
-5RM
-Work up to a heavy single
Try and score as high as possible for both of these. Try for your 5RM on your way up to the Heavy Single.

“Mary”
20 Min AMRAP
5 HSPU (strict)
10 Pistols (Alternating Legs)
15 Pull Ups

*Tape your hands. Or wear grips…. your hands will thank you.

Tuesday (3 Parts)

I would definitely break this up into two sessions if possible.

Rolov Day 5
7 x 500m Row
1:2 work:rest
*Try and slightly increase the pace here from the last week that we did this workout.

Snatch Complex
4 Sets of the following at 80%
High Hang Snatch(Hip Pockets) + Hang Snatch (Below knee)
Full Snatch (From Floor)
*Work up to 80% of your 1RM Snatch then complete this for 4 Sets. You should drop the bar only once, between the 2 hang reps and the snatch from the floor.

Rest at least 10 min

Clean and Jerk Complex
4 Sets of the following at 80%
Hang Squat Clean(Above knee) + Squat Clean + Split Jerk
*Work up to 80%, then complete this for 4 sets. You do not have to touch and go. Drop the bar between the hang rep and the squat clean rep.

Wednesday (3 Parts)
3 Rounds for time (Rest between each set)
75 Double Unders
50 Wall Ball
25 KB Snatch
1:1 Work:Rest
*Work on holding big sets on the wall ball (unbroken if possible) and then pushing to finish on the heavy dumbell.

Deadlifts
5 x 2 reps @Heavier than last time (85%+)
*These should be singles, reset at the bottom of each rep

HandStand Walk
10 x 40 feet
*Do this for time, but try and do them all unbroken.

Thursday (3 Parts)
Rolov Day 6
10 x 300m
1:2 work:rest
*Again work on holding more consistent split times.

3 Rounds for time:
15 Push Jerk 185/125#
75 Double Unders
*Chose a weight so at LEAST first set is unbroken. This should be fast.

7 Rounds:
7 Muscle Ups (Ring)
7 Strict HSPU
*1:1 Work:rest (Try and stay unbroken)

Friday (3 Parts)

Pause Squat up to a 1RM for the day. (Just enough pause to stop momentum, 1-2 sec)
Drop 15-30# and do 5 Singles, work on holding that bottom position and getting as much speed on the way up as possible.

Power Cleans (% of your 1RM Power Clean)
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.

4 rounds for time
25 GHD Sit Ups
20 Ring Dips (Unbroken)

Again, try and get a run in sometime this week. Intervals or distance. Your choice!

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