403-619-1116info@crossfitaboveall.com CrossFit Above All
Blog
Home / work out of the day / Crossfit Programming for the week of Dec 23 2019

Crossfit Programming for the week of Dec 23 2019

0
 
Monday
Workout of the Day

As Many Rounds as Possible in 20 Minutes
4 Strict Chin-ups
8 Box Jumps 30/24
12 Kettlebell Swings 53/35

LAB RATS
5 Rounds (1:1)
7 Bar Muscle Ups
14 HSPU

5 Rounds for time
15 Benchpress 155/105#
20 GHD Sit Ups

STRENGTH
Muscle Clean + Push Press
1+1 AHAP (warming up)
 
Power Clean + Front Squat + Jerk
1x[1+1+1] @60,65% 4x[1+3+1] @75%
 
Clean & Jerk
4x1 @80+%
 
Power Snatch
1x2 @60,65,70% 8x1 @++++% until you accidentally squat snatch

Tuesday
Workout of the Day

Back Squat
3-3-3-3-3
New set every 2:00

“2008 CrossFit Games Final Event”
For Time:
30 Squat Clean and Jerk 155/100
*May also use a squat clean thruster combo.

LAB RATS
Teams of 2:
Max Calories in 20 Minutes

Station 1:
Bike Calories

Station 2:
30 Ab Mat Sit-ups
80’ Farmers Carry (53’s/35’s) + 80 Front Rack Carry (Hands under chin) (53/35’s)

STRENGTH
Muscle Snatch + Snatch Balance
1+1 AHAP (warming up)

Power Snatch + Hang Snatch
1x[1+1] @60,65,75%

Snatch
4x1 @80+%

Power Clean
1x2 @60,65,70% 8x1 @++++% until you accidentaly squat Clean

Wednesday
Happy Holidays, gym is closed, enjoy your day

Thursday
Workout of the Day

For Max Reps at Each Station:
Tabata Row Calories
Rest 1 minute
Tabata Floor Wipers 135/95 off a rack (1 count)
Rest 1 minute
Tabata Hip Extensions
Rest 1 minute
Tabata Box Jumps 24/20
Rest 1 minute
Tabata Russian Swings 53/35
* The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.
* Score reps as each station

LAB RATS
5 Rounds 1:2 work:rest
250m Row
5 Muscle Ups

STRENGTH
Clean & Jerk
1x3 @60,65,70 4x2 @75%

Clean Pull
5x3 @85%

Hang Power Snatch
1x3 @60,65,75%

Straight Arm Pulls
5x5 AHAP

Friday
Workout of the Day

Deadlift
3-3-3-3-3
New set every 2:00
Option #1
As Many Rounds As Possible In 12 Minutes
12 Lateral Barbell Burpees
9 Power Snatches 115/75
4 Bar Muscle-Ups

Option #2
As Many Rounds As Possible In 12 Minutes
12 Lateral Barbell Burpees
9 Power Snatches 95/65
12 Pull-ups

LAB RATS
Run 4x1.25km 1:1 work:rest

5 Rounds
20 GHD Sit Ups
10 Strict Supinated Pull Ups
10 Tricep Extensions
10 Glut Ham Raises

STRENGTH
Snatch
1x3 @60,65,70 4x2 @75%

Deficit Snatch Pull
5x3 @110%

Clean from Blocks
1x3 @60,65,75%

Overhead Squat
5x1 @85%

Saturday
Workout of the Day

For Time:
75 Wallball  (20/14-10/9’ line)
100 Calorie Row
75 Wallball

STRENGTH
High Hang Snatch + Hang at knee Snatch + Snatch from 2"
1x[1+1+1] @50,55,60,65%
Snatch Pull + Snatch
1x[1+1] @70,75%
Snatch  
4x1 @80+%

Clean 
1x2 @50,55,60,65,70,75,80,85%

Box Jump 5x5 @40/30"

Sunday
Workout of the Day

3 Rounds:
5 Strict Handstand Pushups (May sub dumbbell strict press)
5 Strict Dips
10 Seated Strict Overhead Presses 75/355
10 Dumbbell Bent Over Rows (each arm)

Then:
50/35 Calorie Bike

Then:
3 Rounds:
5 Strict Handstand Pushups
5 Strict Dips
10 Seated Strict Overhead Presses 75/55
10 Dumbbell Bent Over Rows (each arm)

Then:
50/35 Calorie Bike

STRENGTH
High Hang Clean + Low Hang Clean + Power Jerk
1x[1+1+1] @50,55,60,65%
Clean Pull + Clean
1x[1+1] @70,75%
Clean
4x1 @80+%
 
Jerk
1x3 @50,55,60,65,70,75,80,85%
 
Front Squat 3x5 @75%
Recommended Posts

Leave a Comment

POST COMMENT Back to Top