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CrossFit Programming for the week of Sept 23

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Monday
Workout of the Day

For Time
30-20-10
Pull ups
1 Lap Run after each set
….Directly into:
Run 2 Laps w/ 20/14lbs medball
… Directly into:
10-20-30
Toe to Bar
200m Run after each set

LAB RATS
30 Power Cleans 135/95#
30 Calorie Row
*Rest 3 minutes
20 Power Cleans 135/95#
20 Calorie Row
*Rest 2 minutes
10 Power Cleans 135/95#
10 Calorie Row
*This is going to get tough, push through!!
**This is meant to be sprint intensity, scale the weight to light and fast and distance on row to pull hard through the whole rep range.

STRENGTH
Power Clean + Jerk
1x[2+1] @70,75% 2x[1+2] @80%
Clean & Jerk
2x1 @85,90%
Front Squat
4x3 @85%
Deficit Snatch Pull
4x3 @120%

Tuesday
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 Front Squats 
Round 1 is 7 front squats round 2 is 6….
Progressively add loading to front squats
Score front squat loading

LAB RATS
Every 4 min on the min for 5 rounds (20 min)
7 Thrusters 135/95
75 Double Unders
5 Bar muscle ups

STRENGTH
Snatch Balance
1x1 @65,70,75,80,85,90%
Clean Pulls
4x3 @110%
4 rounds of:
10 straight arm pull downs
10 Tricep Ext.
10 Post Flyes

Wednesday
Workout of the Day

3 Rounds
As Many Reps as Possible in 3:00
Row Calories
-Rest 1:00-
As Many Reps as Possible in 3:00
3 Dumbbell Hang Clean and Jerk right 50/35
3 Dumbbell Hang Clean and Jerk left
6 Box Jump Overs 24/20’
-Rest 1:00-
Two separate scores
1) Total Calories rowed
2) Total rounds and reps (pick up where you left off)

LAB RATS
3 Rounds, each max effort
40 GHD Sit Ups
50’ Handstand Walk
20 Cal A. Bike
*Rest exactly 3 minutes after each set! 

STRENGTH
Power Snatch + Snatch
1x[1+1] @70,75% 2x[1+1] @80%
Snatch
2x1 @85,90%
Med Grip Pull
4x3 @ 90%
Back Extensions
3x10 w/65lbs

Thursday
Workout of the Day

3 rounds for time
21 hang snatch 115/75
row 500m
plank hold for time equal to row time

LAB RATS
E2MOM x 5 rounds
20/15 cal ass. Bike sprint

*Rest 5 minutes

2 SETS of:
21-15-9 reps of Toes to Bar
50 Double Unders after each set
*Rest exactly 2 minutes after your first 21-15-9 before you do it again!  Scale the toes to bar to a number you can do unbroken in 1 set each time! Either 15-12-9 or 12-9-6 or 9-6-3, etc…. Double Unders should also be one set.  Scale to make that happen!

For Time
1600m (1.6km) Assault Bike
800m Bag Carry 150/100
400m Farmer carry 53/35 kbs
200m Front rack carry w/ 53/35 KB

STRENGTH
5 rounds of:
12 Bench Row
12 Post Flyes
12 GH Raises
5 rounds of:
8 Lat Pulldown
20 Ext. Rot.
20 Terminal Knee Extension/leg

Friday
Workout of the Day

Starting on the 0:00…
Every Minute on the Minute x 9
1 Power Clean (70%)
 
Starting on the 12:00…
Every Minute on the Minute x 9
1 Power Snatch (70%)

Starting on the 25:00…
For Time:
4 Sets of 20 Unbroken Deadlifts (185/135)

LAB RATS
Rowing Intervals (This one is under the “custom workouts” tab in rower)
5 Rounds of
1:40 on / 0:20 Off
*Rest 2 minutes
4 Rounds of
1:40 on / 0:20 Off

4 Rounds for time
20 cal Ass. Bike
25 Back Squats 135/95
25 Ghd Sit Ups

STRENGTH
Power Clean
2x2 @70,75,80%
Clean From Box
2x2 @80% 4x2 @85%
Squat+Jerk
1x [2+2] @70,75,80% 2x[2+1] @85%
Back Squat
4x3 @85%

Saturday
Workout of the Day

Open 12.3
As Many Rounds and Reps as Possible in 18 minutes
15 Box Jumps 24/20
12 Shoulder to Overheads 115/75 
9 Toes to Bar

STRENGTH
Power Snatch
1x2 @65,70% 4x2 @ 75%
Snatch Pull
4x3 @ 90%
Front Squat
4x3 @ 70%
Clean and Jerk
1x [2+2] @65,70% 4x[2+1] @75%

Sunday
Workout of the Day

5 Rounds
:30 Assault Bike Calories
Rest :30
:30 Russian Swings 53/35’s
Rest :30
:30 Row Calories
Rest :30
:30 Front Rack Reverse lunge w/ 45/35lbs Empty Bar
Rest :30
:30 Ball Slams 30/20
Rest :30

STRENGTH
Snatch
1x2 @65,70% 1x2 @75% 6x1 @80%
Clean + Jerk
1x[2+2] @70,75% 4x[2+1] @80%
Snatch Pull
4x3 @85%
Back Extensions
3x10 w/45lbs
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