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CrossFit, Strength and Development Programming for the week of April 24

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Monday
CLASS

A. AMRAP in 12 minutes
6 Hang Power Clean 135/95lbs
6 Dips
6 Bar facing Burpee

B. Assault Bike intervals
10 Rounds:
30 Seconds Max Sustained Effort
90 Seconds Rest

STRENGTH
High Hang Power Snatch
2×2 @60%
Hang at knee Power Snatch
2×2 @65%
Power Snatch
1×2 @70%, 4×2 @75%, work up to a heavy power snatch with perfect form

Snatch Pull to contact + Snatch Pull
1×2+2, 1×2+2 @80%, 4×2+2 @90%

Back Extension
3×8 w/40+kg

Development

5 Sets (Increasing weight on the presses each round)
5 Strict Press (Anything between 60-75% counts as a set!)
10 Strict Pull Up (3 sets underhand, 2 sets overhand)
*Really work on the strict press and staying tight with your ribcage down as you go overhead.  Try if you can to pause on the shoulder each rep so you don’t take advantage of the bounce coming down. We want to work on building a good overhead position and this is a great time to work on it!

3 x Max reps Strict Muscle Ups transitions
*Rest exactly 2 minutes between sets!

Tuesday
CLASS

AGOQ Workout 3

Complete as many rounds as possible in 20 minutes of:
50 wall-ball shots
100 double-unders
50-ft. handstand walk
100 double-unders
50-cal. row
100 double-unders
50-ft. handstand walk
100 double-unders

Men: 20-lb. ball to a 10-ft. target
Women: 14-lb. ball to a 9-ft. target

STRENGTH
Clean & Jerk
4x(1@80%,1@85%, 1@90%++)

Clean Pull
2×3 @80%, 3×3 @90%

Back Squat
5×5 @75%

Development
EMOM x 12 min
Min 1: 15 Double Kettlebell Front Squats (Heavy but unbroken every round!) Knuckles together!
Min 2: 15 Sit ups (GHD if possible)
Min 3: 15 Second Assault Bike Sprint
Min 4: 15 Sit ups (GHD if possible)
*The goal here is to do each set as fast as possible so you get as much rest as you can in the interval. 

EMOM x 10 minutes
1 Peg Board Climbs (Sub to 10-15 toes to bar EMOM or 5-7 strict pull ups or weighted pull ups!)

Wednesday
CLASS

A. Front Squat
5×5 @75%

B. AGOQ Workout 4

Complete as many rounds as possible in 5 minutes of:
9 handstand push-ups
6 burpees
3 snatches

Men: 165 lb.
Women: 115 lb.

STRENGTH
Sots Press
1-1-1-1-1-1-1

Snatch Balance
1-1-1-1-1-1-1

Snatch from blocks
2×2 @75%, 6×2 @80%

Front Squat
5×5 @75%

Development
10-9-8-7-6-5-4-3-2-1 reps of
Unbroken Bench Press (As heavy as you can go unbroken)
3 Power Cleans after each set (Touch and go! As heavy as you can do touch and go close to 70% here for the p. cleans!)
*This isn’t necessarily for time, but I want this to be done with as little rest as possible! The goal is keeping the highest intensity possible for each set!

Accumulate 1 minute in a freestanding handstand hold

Thursday
CLASS

AGOQ Workout 2

4 rounds for time of:
25 chest-to-bar pull-ups
5 cleans

Men: 245 lb.
Women: 170 lb.

STRENGTH
Snatch waves
4x(1@80%,1@85%, 1@90%++)

Snatch Pull
2×3 @80%, 3×3 @90%

Power Jerk
1×2 @65%, 1×2 @70%, 1×2 @75%, 3×2 @80%

Back Extension
3×8 w/40+kg

Development

EMOM x 12 min
Min 1: 100’ Heavy Farmers Carry (Unbroken, heavy)
Min 2: 20 GHD Sit Ups OR 25 sit ups
Min 3: 5 Strict Pull Ups + 10 Push Ups

Friday
CLASS

AGOQ Workout 1

For time:
4 thrusters
1 15-ft. rope ascent
8 thrusters
2 15-ft. rope ascents
12 thrusters
3 15-ft. rope ascents

Men use 135 lb.
Women use 95lbs
Time cap: 10 minutes

STRENGTH
Snatch deficit Deadlift, stop at contact
4 x 5 @ 120%

Strict Press
5 x 5 @ 80%

Strict Pull Up
work up tp a 1 RM

drop to 75% and max rep x 2

Saturday
CLASS

“The Chief”

Five 3-minute AMRAPs in 19 minutes
AMRAP in 3 minutes
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
Then Rest 1 minute
Repeat 5 times

Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start each 3-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed.

STRENGTH
Muscle Snatch + OHS
5x[2+2] ascending in weight

Snatch
2×2 @70%, 2×2 @75%, 2×2 @80%, 5×1 @85%

Clean + Power Jerk
2x[1+2] @70%, 2x[1+2] @75%, 2x[1+2] @80%

GHD sit ups
3×25

Sunday
CLASS

A. Press
40% x 5 reps
50% x 5 reps
60% x 5 reps

B. “Karabel”
10 rounds for tme
3 Power Snatch 135/95lbs
15 Wallball 20/14

STRENGTH
announced the day of

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