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Calgary CrossFit Gym Workouts for the week of May 4th, 2015

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Calgary CrossFit Gym Workouts for the week of May 4th, 2015
Monday
Fitness
A. Power Clean
Work to a heavy set of 3reps, 0:05 to 0:10 sec between each rep

B. Complete as many reps as possible in 7 minutes following the rep scheme below:
3-3-3-6-6-6-9-9-9-12-12……
Russian Kettlebell Swing
Side V-sits
Ring Rows

Competitive
A. Clean
Work to a heavy 3 reps touch and go

B. Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean & Jerk, 3 reps
3 Toes-to-bar
135 pound Clean & Jerk, 6 reps
6 Toes-to-bar
135 pound Clean & Jerk, 9 reps
9 Toes-to-bar
135 pound Clean & Jerk, 12 reps
12 Toes-to-bar
135 pound Clean & Jerk, 15 reps
15 Toes-to-bar
135 pound Clean & Jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Regionals
Try to Get outside and throw a run in there Monday, Tuesday, or Thursday!
20 seconds fast, 40 seconds easy x 20 min is a simple one!

Clean + Push Press + Split Jerk
Work up to 80% then increase only by 5lbs each lift. Focus on strong push press and technique on split jerk. Work up until you fail the push press, then continue up with a power clean and split jerk to a 1RM for the day. Do NOT let your feet fly out too wide in your power clean.

Front Squat
6 x 2 reps @85%
*All at the same weight here, move the bar with speed and accelerate through your sticking point.

40-30-20-10
Wall Ball
10 Hang Power Clean 165/115#

Tuesday
Competitive & Fitness

A. Back Squat
5-5-5-5-5

Fitness
B. EMOM for 12 min
M1, Row Cals 12/8
M2, 20 Ab Mat Sit Ups
M3, 5 Broad Jump

Competitive
B. EMOM for 12 min
M1, Row Cals 15/10
M2, 15 GHD sit ups
M3, 5 Broad Jump

Weightlifting
Snatch

Regionals
Snatch Doubles (Just like last week)
Once you reach 75% of your 1RM only go up by 5lb increments until you reach your max double. Double just means two singles, within about 20 seconds.
If you feel good, continue to work up and hit a heavy Single for the day. The goal here is to get a lot of volume as you work up to your 1RM. Work on positioning as you pull and adding speed as you work up. Try to hit a heavier double than last week!

Workout (No rest between pieces)
5 Rounds
50 YD sled Push (Tough, about 30-45 seconds)
1:02
5 Rounds
10 Muscle Ups (Ring)
1:02
*You can do this with a team of 3 or you can time your rest. If using timed rest, Rest 2 min on both the Sled Push and Muscle Ups. Pick a set on the Muscle Ups that is challenging to stay unbroken for all 5 sets!

Wednesday
Fitness

A. Push Press
Work to a heavy set of 3reps, 0:03 to 0:05 sec between each rep

B. 5 Rounds for time
5 Banded Chest to Bar Pull Up
5 Dips
10 Wallball
10 Ball Slams

Competitive
A. Push Jerk (from the floor)
Work to a heavy 3 reps touch and go

B. 5 Rounds for time
5 Muscle Up
15 Wallball
1 rep Clean & Jerk @ 80%

Regionals
Warm up
12 Min Alternating Minutes
Odd: 200m Run
Even: 5-7 Parallette HSPU

Then,

5 Rounds
10 Bench Press (Bodyweight)
20 CTB Pull Ups
1:1

Then,

15-12-9-6-3
Overhead Squats (Bodyweight, from rack)
2 Legless Rope Climbs (15’)
*If you need to sub legless rope climbs, 20 TTB will do.

REST as needed between workouts.

Thursday
Fitness

A. Power Snatch
Work to a heavy set of 3reps, 0:05 to 0:10 sec between each rep

Competitive
A. Power Snatch
Work to aheavy 3 reps touch and go

Competitive and Fitness

B. For time:
5 Deadlift @ 70%
20 Burpee
4 Deadlft
15 Burpee
3 Deadlift
10 Burpee
2 Deadlift
5 Burpee
1 Deadlift

Weightlifting
Clean

Regionals

Each set is for time…
Back Squats
50 @135/95
40 @165/105
30 @ 185/125
20 @ 225/135
10 @ 275+/185+
Work:Rest = 1:1

Rest… Then,

4 Rounds
4 x 8 yd Handstand Walk (Try to work on turnarounds)
10 Bar Muscle Ups (Unbroken)
Work:Rest = 1:1

Friday
Competitive & Fitness

A. Front Squat
5-5-3-3-2

Fitness

B. 5 rounds for time
60 Single Unders
10 Thruster

Cash out 50 Jumping Pull Up

Competitive

A. 5 rounds for time
30 Double unders
10 Thruster 95/65 lbs

Cash out 50 Pull Up

Regionals
Alternating Minutes for 20 min
Odd: 250m Row
Even: 10 Push Press or Jerk 155/105#

Then,

Deadlift
10,10,10 @ 65%,70%,70%+
*Done as single reps, re-setting at the bottom of each rep. Holding a good position!

Then,

5 Rounds
10 Burpee Muscle Ups
Work:Rest = 1:1

*REST as needed between parts.

Saturday
Fitness

18 min AMRAP
15 Box jumps
Push press, 12 reps
9 Beat Swings or Ring Rows

Competitive
“12.3” 18 min AMRAP
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar

Sunday
Fitness

EMOM 21 min
M1, 7 American Kettlebell Swings
M2, 5 Reverse Hypers
M3, Front lean rest 45 sec

Competitive

EMOM 21 min
M1, 5 Snatch 135/95
M2, Overhead Squats 135/95
M3, Front lean rest 45 sec

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