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CrossFit All Levels Class, Extra Stength and Weightlifting Programming for the week of September 5 2016

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Monday
ALL LEVELS

“Bergeron Beep Test”
EMOM for as long as possible…
7 Thrusters, 75/55
7 Pull ups
7 Burpees

Benchmarks*
Super Elite/Specialists: 20+
Games Level Athletes: 18+
Regional Level Athletes: 13+
Open Level Athletes: 9+
*The Bergeron Beep Test is an excellent test of CrossFit-Specific conditioning and mental fortitude. Smaller and shorter athletes, particularly those with shorter arms, have an advantage in this test. Regardless, it is one of our best test of CF Sport Specific Conditioning and should be used as one of several tools to benchmark YOUR improvements throughout the year.

rest as a group 10-15min and repeat
*Athletes who make Open level do not need to repeat
**Perform work out with 5 reps of each on second round

STRENGTH
1. 5 rounds not for time:
5 Strict Toes to Bar
10 horizontal row
* place progression bar on rig to support back during TTB and use same bar for rows

2. Back Squat
5 x 5 @ 75%

3. Bench Press
5 x 5 @ 75%

Tuesday
ALL LEVELS

Clean (balance between quality and weight here)
5 Reps EMOM x 5 min (55%)
4 Reps EMOM x 5 min (60+%)
3 Reps EMOM x 5 min (65-70%)
2 Reps EMOM x 5 min (75%)
1 Rep every 0:30 x 5 min (80%)
*Percentages are suggestions based off of 1RM Clean so you can have an idea how heavy to be.

STRENGTH AND WEIGHTLIFTING
1. Snatch Balance
1-1-1-1-1 ending at 120%

2. Hang Power Snatch + Snatch
5 x [1+2] @ 75%

3. Back Extension
3 x 10 with weight

Wednesday
ALL LEVELS

“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

STRENGTH

1. Back Squat
6 x 4 @ 80%

2. We need to strengthen our lungs too!!!
Run 5km (medium/easy pace)

Thursday
ALL LEVELS

A. 5 rounds fr time
15 Deadlift 185/125lbs
15 Toes to Bar

B. Three rounds for time of:
50 Double-unders
15 Wallball “2-fer-1s”

STRENGTH AND WEIGHTLIFTING
1. Clean Speed under the bar drills, fast elbows
coach led

2. High Hang Clean + Low Hang Clean
5 x [1+1] @ 80%

3. Jerk
5 x 2 @ 80%

Friday
ALL LEVELS

A. E3MOM x 3 rounds
Clean + 3 Thruster @ 70% of 1RM C&J
15 Pull ups

B. AMRAP in 12 min
7 Burpees
14 Box Jump 24/20
21 Kettlebell Swings

STRENGTH

Make up on missed components

BARBELL CLUB
Skills practise plus regionals program wod

Saturday
ALL LEVELS

A. Snatch
work up to 1RM for the day

B. 15 min EMOM
M1, Row 15/10 cal
M2, 5 Snatch @ 70% (touch and go if you can maintain form)
M3, 5 Muscle Up

WEIGHTLIFTING
announced the day of

Sunday
ALL LEVELS

A. For Max Load:
Push Press 10-9-8-7-6-5-4-3-2-1
Ring Row 10 x 5

B. For time:
150 Double Unders
100 walking lunge steps 95/65
150 Double Unders
*sub double unders for 2 minutes of double under attempts

WEIGHTLIFTING

announced the day of

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