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CrossFit, Strength and Development Programming starting April 30

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Monday
CLASS

A. 5 Rounds for time
10 Strict Handstand Push Ups
5 Strict Pull Ups

B. 2 rounds for time:
10 deadlifts 315/215, reset after each rep
20 deficit handstand push ups 4/2″
30 front squats 95/65lbs

STRENGTH
Clean from blocks
2×2 @70%, 4×2 @75%

Squat + Jerk
2×2+1 @70%, 4×1+1 @75%

Jerk
2x(1@ 80,85,90++%)

Back Squat
4×3 @80%, 2×3 @85%, 1×3++ @90%

Development
3 Rounds
2 minutes on a machine
10 Cossack Squats (Each side, wide stance, heels down, squat to alternating sides)
10 Sotts press (Behind the neck, snatch grip, in a squat hold)
10 Clean grip Overhead squats (As close as you can get your hands)
30 Second Handstand Hold

3 x 25 GHD Sit Ups
*1:1 Work:Rest. Alternate sets with a partner!

Tuesday
CLASS

A. 5 Rounds for time
10 Toes to Bar
50 Double Under

B. 5 Rounds for time
5 Muscle Up
20 Wallball

STRENGTH
Power Snatch
2×3 @75%, 4×2 @80%

Hang Power Snatch
1 Rep every 0:30 seconds x 10 min @ 70-75%

Deficit Snatch Pull
1×3 @70%, 1×3 @80%, 4×3 @90%

Development
10 Rounds for load and quality!
100’ Farmers Carry (HEAVY)
5 False Grip Pull Ups (UNBROKEN)
1 Strict Press @75% (or more!) 

5 sets of
5 muscle up transitions
:20 ring support with turn out
:20 dip support with l-sit

10 min hand balancing

Wednesday
CLASS

Press
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

B. 5 rounds for time:
20 Step Up 50/35lbs
Handstand Walk 40′
20 GHD Sit Up

STRENGTH
Power Clean
2×3 @75%, 4×3 @80%

Split Jerk
2×3 @65%, 4×3 @75%

Front Squat
5×5 @75%

Cash out
3 x 25 GHD Sit Ups

Development
3 Sets (Each for intensity)
Strict Dips (Bar or ring) x Max Reps
300m Row Sprint (Sustained HARD effort)
*Don’t go to failure, just a few reps before failure.  Get a good strong set!
*Rest as needed between sets, no more than 5 minutes!

6 Sets (Rest as needed)
4-6 Strict Press
4-6 Strict Weighted Pull Ups
*Increase weight slightly each set, work up to the heaviest you can go for 6 reps, if you fall to 4 or 5 that’s ok just shoot for 6 each set!

10 min hand balancing

Thursday
CLASS

20 rope climbs for time
straight into
5 Rounds
20/15Calorie Row (1600/1300+ cals/hr)
10 Strict HSPU (unbroken, scale as needed)

STRENGTH
Power Clean
2×3 @75%, 2×2 @80%, 4×1 @85++%

Power Clean
1 Rep every 0:30 seconds x 10 min @ 75-80%

Med. Grip Pull
1×3 @70%, 1×3 @80%, 4×3 @90%

Development
5 sets
10 Strict Pull Ups (5 Overhand/5 Underhand)
15 Push Ups
20 V-Ups
*Rest as little as you need to go unbroken on every set! Use a band for the pull ups or assistance if you can stay under control and not bounce, must finish with chin over bar. 

Strict Muscle Up Pull ups/Transitions
4 x 5 Reps 
*The pull from the bottom of the hang to the bottom of the dip! Just working the base of that pull without the ring dip.

10 min hand balancing

Friday
CLASS

A. EMOM for 10 min
3 High Hang Clean @ 70%

B. 12-9-6 reps for time
Bar Muscle Ups
Burpee Box Jump Overs 24/20”

STRENGTH
Power Snatch + Snatch
2×2+1 @75%, 4×1+2 @80%

Med. Grip pull
2×3 @80%, 4×3 @90%

Back Extension
3×8 w/ weight

Saturday
CLASS

2 Rounds for time:
6 Burpees
12 Thrusters 115/75
6 Burpees
12 Power Snatch 115/75
6 Burpees
12 Push Jerks 115/75
6 Burpees
12 Hang Squat Clean 115/75
6 Burpees
12 Overhead Squat 115/75

STRENGTH
Clean & Jerk, waves
3x(1@ 80,85,90,95++%)

Clean Pull
3×3 @80%, 4×3 @90%

Back Squat
4×2 @85%, 2×2 @90%, 2×1 @95+%

Sunday
CLASS

“12.3” 18 min AMRAP
15 Box jumps 24/20″
12 Push press 115/75lbs
9 Toes to bar

STRENGTH
announced the day of

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