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CrossFit Programming for the week of Jan 13

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Monday
Workout of the Day

E3MOm x 7 rounds
21 Ab-Mat Sit-Ups
14 Kettlebell Swings 53/35
7-6-5-4-3-2-1 Shoulder to Overhead

Round 1 is 7 shoulder to overhead round 2 is 6….
Weight is taken off the floor
Progressively add weight to shoulder to overhead
Score weight in each round

LAB RATS
10 Rounds
1:00 Row Calories
Rest 1:00
1:00 Assault Bike Calories
Rest 1:00
 
Score total calories

STRENGTH
Muscle Clean + Front Squat + Jerk
1+1+1…... AHAP (warm up)

Jerk(continue  with the previous sequence as you move through these weights)
1x2 @55,60,65% 1x1 @70,75% 4x1 @80+%

Clean Pull
5x3 @110%

Tuesday
Workout of the Day

Deadlift
3-3-3-3-3 E2MOM
Progressively loaded
 
E4MOM x 3 rounds
20 Double Kettlebell Deadlifts (70’s/53’s)
15 Burpee Box Jumps 24/20”

LAB RATS
4 Rounds (1:1 work:rest)
7 Bar Muscle Ups
30 Wall Ball 
*everything unbroken

STRENGTH
Muscle Clean + Hang Power Clean + Clean
1+1+1…... AHAP (warm up)

Clean (continue  with the previous sequence as you move through these weights)
1x2 @55,60,65% 1x1 @70,75% 4x1 @80+%

Bench Press + Strict Pull Up
5x5+5 @75%+AHAP

Wednesday
Workout of the Day

20 Minutes:
1000m Row
100 Double Unders (200 Singles)
Remaining time:
As Many Rounds As Possible Of Strict Cindy
 
Cindy = Strict 5 pull ups, 10 push ups, 15 air squats
RX+ w/ Vest 20/14
Score Cindy Rounds

LAB RATS
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.

STRENGTH
Muscle Snatch + Sots Press + Hang Snatch
1+1+1…... AHAP (warm up)

Power Snatch + Snatch
1x2+2 @55,60,65% 1x2+1 @70,75% 4x0+1 @80+%

Deficit Snatch Pull
5x3 @120+%

Thursday
Workout of the Day

Strict Press
3-3-3-3-3 E2MOM
Progressively loaded

21-15-9 reps for time:
Toes to Bar
Kettlebell Swings 2/1.5pood

LAB RATS
3min work/ 3min rest x 4 rounds
As Many Rounds and Reps as Possible in 3 Minutes
4 Sandbag Over the Shoulder (Alternating Shoulders)
20 Double Unders
4 Alternating OH Lunges 70/50
20 Double Unders
8 Burpees 

Rest 3:00 between rounds 
Pick up  where you left off last round
Score total rounds and reps

STRENGTH
Muscle Clean +clean Sots Press + Squat Jerk
1+1+1…... AHAP (warm up)

Muscle Clean + Lunge + Jerk
1+2+1…… AHAP (warm up)

Jerk (continue  with the previous sequence as you move through these weights)
1x2 @55,60,65% 1x1 @70,75% 4x1 @80+%

Friday
Workout of the Day

For time:
10 Pull Ups
20 DL 135/95LBS
30 Box Jumps 24/20"
10 Pull Ups
30 Box Jumps 24/20"
20 DL 135/95LBS
10 Pull Ups

then

50 GHD sit ups
 
LAB RATS
AMRAP 20 minutes
55 Calorie Row
55 Handstand Push Ups
55 Wall Ball 20/14#

STRENGTH
Back Squat
5x5 @75+%

Strict Press + Strict Pull Up
5x5+5 @75+% + AHAP

Bicep Curl + Tricep Extension + GHD sit up
4x10+10+25

Saturday
Workout of the Day

For Time
100-80-60-40-20 (2x Singles)
Double Unders
50-40-30-20-10
Ab-Mat Sit-ups
25-20-15-10-5
Alternating Dumbbell Snatches 50/35
RX+ 70/50

STRENGTH
Snatch Balance
1…... AHAP (warm up)

Muscle Snatch + Power Snatch + Snatch
1+1+1 AHAP….(warm up)

Snatch + Snatch Balance
1x2+2 @55,60,65% 1x2+1 @70,75% 4x1+0 @80+%

Power Clean
1x2 @55,60,65% 3x1 @70,75% 4x1 @80+% (stop when you squat)

Sunday
Group WOD

In teams of 3 for time:
1500m row
90 Burpees to 6"
90 KBS 2/1.5pood
1000m row
60 Burpees
60 KBS
500m row
30 burpees
30 KBS
*everybody takes a turn at each movement, break up the reps to finish as fast as possible

Workout of the Day
For Time
Buy  In 
50/35 Calorie Row
21-15-9
Shoulder to Overhead (135/85)
Pull ups
Cash Out
50/35 Calorie Assault Bike

STRENGTH
Strict Press + Power Jerk + Jerk 
1+1+1…. Until 0+1+1… until 0+0+1
*make sure you spend time at the lighter loads refining your movement
 
Power Clean + Jerk
1x1+1 @65,70,75% 4x1+1 @80+%
 
Power Snatch
1x2 @55,60,65% 1x1 @70,75% 4x1 @80+% (stop when you squat)
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