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CrossFit Above All Programming for the week of January 4 2015

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Happy New Year Animals!!! With a whole year ahead of us it is important that we take some time and think about what we want. What are our goals for the year and what will we push hard to accomplish. Write this stuff down and keep it with you or post it where you will see it everyday. Push hard for what you want, everyday!! You are Above All Animals and you make life happen!!! Lets get after it gang!

MONDAY
COMPETITIVE

A. Clean & Jerk
Work to 1RM

B. “Grace”
For time:
30 clean and jerk 135/95lbs
then immediatelly into
20 Muscle ups
or
50 Chest to bar pull ups

FITNESS

A. Clean & Jerk technique
3-3-3-3-3….(work up in weight executing your best form, do not sacrifice form for weight)

B. For time:
60 Kettlebell swings
60 Jumping pull ups
60 Abmat sit ups

STRENGTH

“Barski” Snatch (3 x high Hang Snatch w/o dropping barbell)
2 Waves x (70%, 75%, 80%)

Snatch High Pulls
85% x 3 reps
90% x 2 x 3 reps

Deficit Snatch Grip Deadlifts (Off a 2-3 inch deficit)
105% x 3 x 3 reps

Negative supinated grip pull ups
5 x 5 reps

Dips
5 x 10 reps

TUESDAY
COMPETITIVE & FITNESS

A. Back Squat
Work to Heavy 3reps
stay upright with perfect form

B. 6 minute ladder
Burpee over the bar
Sumo Deadlift High Pull 95/65lbs
3-3-6-6-9-9-12-12-15-15….

WEIGHTLIFTING

Snatch
1 x 8 sets @ 80%

Snatch Pulls
2 x 8 @ 90 – 100%

STRENGTH

Front Squats
10 x 3 reps 83%

Back Squats
3 x 3 reps 83%

Strict Press
work to a 5 RM

5 min Double under practice
hit a max set unbroken

WEDNESDAY
COMPETITIVE

A. Push Press
5-5-5-5-5
with 10 ring rows after each set
(PP weight should increase by 5-10lbs each set)

B. For time:
18-16-14-12-10-8-6-4-2
Russian Kettle Bell Swings 2/1.5 pood
9-8-7-6-5-4-3-2-1
Toes to Bar
5 WALLBALL EMOM!!!!

FITNESS

A. Push Press
5-5-5-5-5
with 10 ring rows after each set
(PP weight should increase by 5-10lbs each set)

B. For time:
18-16-14-12-10-8-6-4-2
Russian Kettle Bell Swings
Ball Slams

STRENGTH

“Barski” Cleans plus a Jerk
2 Waves of (70%, 75%, 80%)

Kipping C2B pull ups
5 x 10 reps

Kipping Dips
5 x 10 reps

Kipping Handstand Push ups
5 x 10 reps
*use plates and ab mats, focus on the lock out

THURSDAY
COMPETITIVE & FITNESS

10 Strict Pull Ups
20 DL 135/95LBS
30 Box Jumps 24/20″
10 Strict Pull Ups
30 Box Jumps 24/20″
20 DL 135/95LBS
10 Strict Pull Ups

WEIGHTLIFTING
Clean & Jerk
1 x 8 @ 80 %

Clean Pulls
2 x 8 @ 90 – 100%

STRENGTH

Muscle up
5 x 5
or
Transitions
5 x 5

Handstand walk
100 feet total
or HS steps to plate x 100

Hanging hollow body from false grip
2 min total

FRIDAY
COMPETITIVE

A. Work up as heavy as possible, all squat snatch.
1 Pocket Snatch
1 Hang Snatch
1 Floor Snatch
drop the bar after each rep, take no more than 15 sec before next rep.

B. As many rounds as possible in 10 minutes
30 Double unders
15 Power snatch 75/55 lbs

FITNESS

A. Snatch technique
3-3-3-3-3….(work up in weight executing your best form, do not sacrifice form for weight)

B. As many rounds as possible in 10 minutes
60 Single unders
20 American kettlebell swings

STRENGTH

Back Squat
10 x 3 reps 83%
Front Squat
3 x 3 reps 83%

Snatch Balance No Dip
Work to 3 “heavy” singles
Snatch Balance
– Work to 3 heavy singles

Bench Press
5-5-5-5-5

Strict Pull ups
5 x 10 reps

SATURDAY
COMPETITIVE & FITNESS

Not for time:
Overhead Squat
work to 2RM
Front Squat
work to 2 RM
Back Squat
work to 2RM
weight keeps going up, switch to next movement when 2RM is reached.

SUNDAY
COMPETITIVE & FITNESS

4 min AMRAP
5 Power Cleans (185/135)
10 Push Ups
5 Burpees

Rest 1 min

6 min AMRAP
5 Front Squats (185/115)
10 WBs (20/10)

Rest 1 min

4 min AMRAP
5 Cleans (Full) (185/135)
10 Push Ups
5 Burpees

WEIGHTLIFTING

Coaches choice

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