403-619-1116info@crossfitaboveall.com CrossFit Above All
Blog
Home / work out of the day / CrossFit, Strength and Gymnastics Development Programming for the week of July 23

CrossFit, Strength and Gymnastics Development Programming for the week of July 23

0

Monday
ALL LEVELS

A. 10-9-8-7-6-5-4-3-2-1 reps for time
Kettlebell Swing 2/1.5pood
Toes to Bar

rest as needed

B. Establish 1RM Thruster

DEVELOPMENT
Bar Muscle Up or your highest Pull Up
5×3 or 5
*Start a new set every 3:00! Or you can spend 15 minutes practicing quality high pull ups!

STRENGTH
Muscle Snatch + Snatch Balance + Overhead Squat
work up to a heavy 1+1+1

Snatch Pull + fast Snatch
1+1 @50,55,60,65% 5×1+1 @70%

Power Clean
5×3 @75%

Deficit Snatch Pull to contact
5×3 @120%

Tuesday
ALL LEVELS

A. Back Squat
5×5 @75%

B. For time:
21-15-9
Hang Power Clean 115/75
GHD sit up
*aiming for unbrokenness

DEVELOPMENT
Handstand Walking
5 x 50′ (25 down and back)
*Start a new set every 3:00! Or you can spend 15 minutes practicing quality HS walking!

STRENGTH
Muscle Clean + Drop Clean + Thruster
work up to a heavy 1+1+1

Clean Pull + Power Clean + Power Jerk
1+1+1 @50,55,60,65% 5×1+1+1 @70%

Jerk
5×3 @75%

Clean Pull
5×3 @90%

Wednesday
ALL LEVELS

A. Strict Press
5×5 @75%

B. 5 rounds for time:
15 wallball
10 cal row
5 bar muscle up

DEVELOPMENT
do strength program

STRENGTH
Bench Press + Bench DB Row
5×5+8 @70%+AHAP

5 rounds of
10 curls
10 extensions
10 straight arm pulls
10 GH raises

Thursday
ALL LEVELS

A. Front Squat
5×3 @75%

B. 5 rounds for time:
15 HSPU
10 Pull Up
5 Burpees

DEVELOPMENT
4 rounds of
10 staight arm pulls
:30 L-sit hold

STRENGTH
Power Snatch + Overhead Squat + Squat Snatch
work up to a heavy 1+1+1

Snatch Pull to contact + Snatch Pull + Snatch
2×1+1+2 @65%, 4×1+1+2 @70%, 2×1+1+2 @75%

Clean Pull + Clean
5×3+1 @80%

Back Extension
3×10 w/ bar

Friday
ALL LEVELS

E3MOM
0:00-1:00 25 air squats + max rep Clean & Jerk
1:00-3:00 rest

*reduce squat volume to complete within :35

BARBELL CLUB
Lab Rats programming at 5:30

STRENGTH

light snappy movement, if skipping Saturday do Saturday today

Power Snatch
5 x 2 @ 70%

Power Clean & Jerk
5 x 2 @ 65%

Saturday
ALL LEVELS

2 rounds for time:
24 Deadlift @ 55%
24 Box Jump 24/20″
24 Wallball 20/14lbs
24 Ring Row
24 Box Jump 24/20″
24 Wallball 20/14lbs
24 Power Clean @ 55%

STRENGTH
Snatch Waves
2×1 @75,80,85,90%

Jerk Waves
2×1 @75,80,85,90%

Back Squat Waves
2×1 @75,80,85,90%

Sunday
ALL LEVELS

A. “Macho Man” light
3 Power Clean 135/95
3 Front Squats 135/95
3 Jerks 135/95

B. 5 rounds, Each for time
500,400,300,200,100m row

*1:2 work:rest

STRENGTH
announced the day of

Recommended Posts

Leave a Comment

POST COMMENT Back to Top