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CrossFit Class Programming for the week of November 9 2015

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Monday
COMPETITIVE/FITNESS

A. Back Squat
3 x 5 @ 75%

B. 10-9-8-7-6-5-4-3-2-1
Kettlebell Swings 2/1.5 pood
Ring Dips/Push ups

FREE TRIAL

A. Squat Technique
If you can perform a perfect air squat you can before the A. portion from the FITNESS group.

B. 10-9-8-7-6-5-4-3-2-1
Kettlebell Deadlift (perfect hip hinging!!)
Ab mat sit ups

STRENGTH
A. 5 x 100 Double unders
or 10 minutes of practice

B. Snatch Doubles
Work up to a heavy double for the day, do these as singles dropping between reps.

Then drop down weight and complete,

5 Sets @ 75% of 1RM Snatch
High Hang Snatch + Hang Snatch (Above knee) + Low hang Snatch (Below Knee)

C. Strict Press
5 x 3 @ 80-85%

Tuesday
COMPETITIVE

A. Clean
Work up to a 1RM for the day

B. 21-15-9 reps of:
Cleans @ 66% of todays 1 RM
Burpee over the bar

FITNESS
A. Clean Technique Practice
3-3-3-3-3

B. 21-15-9 reps of:
Sumo Deadlift High Pull 95/65lbs
Burpees

FREE TRIAL
A. Sumo Deadlift High Pull technique
5-5-5-5-5
*Don’t tire yourself here, learn the technique as you will use this movement in the second half.

B. 21-15-9 reps of:
Sumo Deadlift High Pull
Box Jump

WEIGHTLIFTING
Snatch

STRENGTH
A. 5 x 10 Pistols Squats
place heel on a piece of rubber mat or two (no hands)

B. 5 x 10 Strict Chest to Bar Pull Ups
*use bands

C. 5 x 10 Deep Dips with 0:02 pause at bottom

D. 5 x 5 Muscle up transiton with legs straight and heel on box

Wednesday
COMPETITIVE

For Time:

“Nutts”

10 Handstand Pushups
15 Deadlift 250/165 lbs
25 Box Jump 30/24″
50 Pullups
100 Wall Ball 20/14 lbs, 10/9′
200 Double Unders
400m Run with 45/25 lbs plate (1 lap along the grass and side walk)

When you are suffering through this workout, remember what others do for us. This workout is named after Canadian Soldier and Hero Andrew Nuttall. He trained at CrossFit Vancouver, served our country, and died for us, our country, and the pursuit of world peace. Rest is peace Andy Nutts, we will always remember you.

FITNESS/FREETRIAL
2 rounds for time:
10 Perfect Push Ups
10 Deadlift
20 Box Jump 24/20″
25 Ring Rows
25 Wall Ball
100 skips

STRENGTH
A. Overhead Squat
work up to a 3RM

B. Negative supinated grip pull ups
5 x 5

C. Strict Press
5 x 3 @ 80-85%

D. Deadlift
5 x 3 @ 80-85%

Thursday
COMPETITIVE/FITNESS/FREETRIAL

“Triple Total”
A. Back Squat
Work up to a 3RM

B. Strict Press
Work up to a 3RM

C. Deadlift
Work up to a 3RM

WEIGHTLIFTING
Clean

STRENGTH

A. 10 Sets Start a new set every 2:00 (Use straps!)
@80 % of 1RM Snatch!
High Hang Snatch + Low Hang Snatch

B. Benchpress
Find a Heavy Single

C. 5 x 5 False Grip Swings

D. 3 x 0:30 L-sit
accumulated if not unbroken

Friday
COMPETITIVE

A. Thruster
work up to a moderately heavy triple
* Make sure you feel power in the hip thrust and are launching the bar off your shoulders using hip thrust!!

B. Pull up Technique
* Get them warmed up but don’t fatigue

C. Something quick easy!!
Don’t worry about it.

FITNESS
A. Thruster
work up to a moderately heavy triple
* Make sure you feel power in the hip thrust and are launching the bar off your shoulders using hip thrust!!

B. Pull up Technique

C. 10 min AMRAP
5 Thrusters
5 Pull ups

FREE TRIAL

A. Thruster of Push Press technique

B. Ring Row technique

C. 10 min AMRAP
5 Thrusters or Push Press
5 Ring Rows

STRENGTH

A. Back Squat
5 x 3 @ 80%

B. Split Jerk
5 x 2 @ 85%

C. Belly Button to bar Pull up
5 x 5 (use bands)

D. Dips wit 2 sec pause at bottom
5 x 5

BARBELL CLUB
Discuss proper goal setting and working towards something!

A. GIRL NAMED WOD
rest 10 min
B. GIRL NAMED WOD
rest 10 min
C. GIRL NAMED WOD
*Lets play a game, who can guess the girl named wods that we will do this night?
Use facebook Above All Animals Community page to make your suggestions, the person who guesses right all three will get a free Baseball Tee when the new shirts arrive.

Saturday
COMPETITIVE

Clean & Jerk
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 & Jerk so you can have an idea how heavy to be.

FITNESS

American Kettlebell Swings
5 Reps EMOM x 5 min (light)
4 Reps EMOM x 5 min (heavier)
3 Reps EMOM x 5 min (heavier)
2 Reps EMOM x 5 min (heavier)
1 Rep every 0:30 x 5 min (heavier)

FREE TRIAL

Russian Kettlebell Swings or Kettlebell Deadlifts
5 Reps EMOM x 5 min (light)
4 Reps EMOM x 5 min (heavier)
3 Reps EMOM x 5 min (heavier)
2 Reps EMOM x 5 min (heavier)
1 Rep every 0:30 x 5 min (heavier)

Sunday
COMPETITIVE

30 min EMOM
M1, 5 Burpee Box Jumps + 5 Push Press 95/65 lbs
M2, 5 Pull ups + 5 Toes to Bar
M3, 50 Double unders

FITNESS
30 min EMOM
M1, 5 Burpee Box Jumps + 5 Push Press
M2, 5 Slow ring rows + 10 ab mat sit ups
M3, 0:45 sec of double under attempts (Lets get you some Double Unders!!!)

FREE TRIAL
30 min EMOM
M1, 5-10 Air Squats
M2, 10-20 Ab Mat Sit Ups
M3, 5-10 Air Squats

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