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CrossFit, Strength and Gymnastic development programming starting July3

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Tuesday
ALL LEVELS

EMOM x 6 min
1 Squat Clean @ 85%
straight into
2 lap run then,
straight into
5 rounds for time:
5 Power Cleans 155/105
7 Burpee over the bar
straight into
20/15 cal Assault bike sprint

STRENGTH
Snatch waves
3 x 2 @(75,80,85%)

Hang Snatch
4 x 3 @ 75%

Deficit Snatch Pull (keep bum down)
4 x 3 @ 90%

DEVELOPMENT
“CrossFit Total”
Back Squat 1RM
Strict Press 1RM
Deadlift 1RM

Wednesday
ALL LEVELS

5 Rounds for time
30 Wall Ball
10 Strict Pull Up
*Try to stay unbroken for as long as possible.

STRENGTH
Bench Press
65% x 5 reps
75% x 5 reps
85% x 5+ reps

Squat
65% x 5 reps
75% x 5 reps
85% x 5+ reps

Strict Dips
3 x Max reps

DEVELOPMENT
5 Sets (NOT for time, for quality)
5 Strict Muscle Up Transitions
25’ Handstand Walk
*Scale these MU transitions to banded transitions

Thursday
ALL LEVELS

A. 5 rounds for time
Run 1 lap
20 KBS 2/1.5

B. 500 m Row for time!!!
1:1 work:rest ratio or alternating with a partner

STRENGTH
Clean & Jerk waves
3 x 1 @(75,80,85%)

Hang Clean
4 x 3 @ 75%

Back Extension
5 x 5 AHAP

DEVELOPMENT
5 rounds of:
:30 toes and nose to wall HS hold
:30 L-sit hold
:30 false grip hang

Friday
ALL LEVELS

100 Toes to Bar
3 Thruster EMOM 115/75lbs

*scale to between 25 and 75 TTB

STRENGTH
EMOM x 20
M1, 10 Strict Pull Ups
M2, 10 DB Single Arm Strict Press (5 each arm)

Death by Assault bike
EMOM perform an additional 3 cal
M1, 6 cal
M2, 7 cal
M3, 8 cal
continue until you do not complete the target work

BARBELL CLUB
Friday night at 5:30

Saturday
CLASS

AMRAP in 1min
Max Double unders unbroken
straight into
AMRAP 12 minutes
3 Power Snatch 135/85
5 Front Squat 135/85
7 Box Jumps 30/24
rest 1 min
E1:30MOM x 7 rounds
3 Cleans (increse weight each round)
straight into
AMRAP in 1min
Max Double unders unbroken

STRENGTH
Snatch waves
3 x 2 @(75,80,85%)

Clean & Jerk waves
3 x 2 @(75,80,85%)

Clean Pull
4 x 2 @ 90%

Front Squat
5×3 @70%

Sunday
CLASS

Team of 3
Row 8K for time
Person 1 Rowing
Person 2 does:
20 GHD Sit Ups or 40 Ab Mat Sit Ups
15 Muscle Cleans 95/65
5 Muscle ups or belly Pull Up
Person 3 Rests.
*Rotate on the person doing the round.

STRENGTH
announced the day of

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