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CrossFit Above All Calgary Programming for the week of Nov 23 2015

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MONDAY
COMPETITIVE
Full Snatches and Toes to Bar For Time
10 or 15 Toes to Bar
10 Snatch @50%
10 or 15 Toes to Bar
10 Snatch @60%
10 or 15 Toes to Bar
10 Snatch @70%
10 or 15 Toes to Bar
10 Snatch @80%
10 or 15 Toes to Bar
10 Snatch @90%
*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.

FITNESS
American kettlebell Swings and pseudo toes to bar For Time
5 Rounds for time
20 Kettlebell Swings
20 Feet on box toe touch crunch
*The goal here is to PACE this so you are consistent each set with the amount of rest you are taking between reps.

FREE TRIAL
Goblet Squats and Sit ups For Time
5 Rounds for time
20 Ab Mat Sit Up
20 Goblet Squats
*The goal here is to PACE this so you are consistent each set with the amount of rest you are taking between reps.

STRENGTH
A. 5 min to establish a max unbroken set of double unders

B. Snatch
7 x 2 @ 80-85%

C. Snatch High Pulls
7 x 2 (80-85% same wt as above)

D. Dips or weighted dips
5 x 5

TUESDAY
COMPETITIVE/FITNESS/FREETRIAL

Extensification/Intensification Total
A. Back Squat
12RM

B. Strict Press
12RM

C. Deadlift
12RM

*Start extremely light!!! you will burn out too quickly if you do not. Be prepared to really push for more reps at seemingly little weight. Take your time!!!

WEIGHTLIFTING

A. Clean + Push Jerk + Jerk
[1+1+1] 6 x 1 @ 80% of Jerk

B. Clean & Jerk
6 x 1 @ 85-90% of C&J

STRENGTH

A. Squat Clean and Jerk
7 x 2 reps (80-85% of 1RM clean and jerk)

B. Chest to bar pull ups
10 x 5

C. Accumulate 5 min in a low ring FLR

WEDNESDAY
COMPETITIVE

“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups
* rest as needed between rounds
**score is total reps for the entire workout

FITNESS

Bench Press
5-5-5-5-5
5-8 negative pull ups after each round, 5 seconds on the way down
rest 3 min

FREE TRIAL
Five Rounds of:
Bench Press
5-5-5-5-5
Ring Rows
5 x 10

STRENGTH
A. Front Squats
7 x 2 reps (85%)

B. GHD sit ups
2 x 45

C. 10 min EMOM
M1, 15 Push ups
M2, 10 Ring row

THURSDAY
COMPETITIVE

A. EMOM for 12 min
Hang Squat Clean 3 reps @ 75%

B. Alternating EMOM for 15 min
M1, Row 20/15 cal
M2, 15 Burpees
M3, 50 Double Unders

FITNESS
A. EMOM for 12 min
1 Hang Clean Pull + 1 Hang Power Clean + 2 Front Squats

B. Alternating EMOM for 15 min
M1, Row 15/10 cal
M2, 10 Burpees
M3, Skip for 0:45

FREE TRIAL

A. EMOM for 12 min
3 Muscle cleans, focus on perfect pattern and solid finish position

B. Same as FITNESS group

WEIGHTLIFTING
A. Snatch + Snatch Balance + Overhead Squat
[1+1+1] 6 x 1 @85% of Snatch

B. Snatch
6 x 1 @ 85-90% of Snatch

STRENGTH

A. Power Snatch
7 x 2 reps (75-80% of 1RM Snatch)

B. HANG Snatch High Pulls (Just below the knee)
7 x 2 reps (75-80%)

C. Squat Clean Thruster
3-3-3-3-3

D. Strict Press
2-2-2-2-2

FRIDAY
COMPETITIVE

A. Snatch Balance + Overhead Squat
[1+2] work to a max for the day

B. Five rounds for time of:
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

FITNESS

A. Front Squat
Work to a max 3 reps for the day

B. 7 Rounds for time of:
15 Box jumps
10 Kettlebell swings

FREE TRIAL
A. Perfect air squats to med ball
5 x 15

B. 7 Rounds for time of:
10 Box jumps
10 Perfect kettlebell deadlifts

STRENGTH
Regionals wod
Alternating Minutes for 20:00
Odd Min 10 Thrusters (95-135#/65-95#)
Even Min 10-15 Toes to Bar (Pick before the workout and stick with it!)

SATURDAY
COMPETITIVE/FITNESS

A. 5 rounds for time of:
50 Double unders
20 Wallballs

B. 50-40-30-20-10 reps for time of:
Single arm kettlebell swings 1.5/1 pood (equal reps between your arms, break it up as you see fit)
Ab mat sit ups

FREE TRIAL
A. 5 rounds for time of:
50 Skips
20 Perfect Squats

B. 40-30-20-10 reps for time of:
Perfect kettlebell deadlift
Ab mat sit ups

SUNDAY
Team “Murph” with rowing
COMPETITIVE
In team of 3
Row 3000m
150 Pull-ups
300 Push-Ups
450 Squats 
Row 3000m

FITNESS

In team of 3
Row 2000m
100 Pull-ups
200 Push-Ups
3000 Squats 
Row 2000m

FREE TRIAL
This is an easy wod to over do it on, rely on your team to handle a big chunk of the work.
follow the FITNESS group

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