403-619-1116info@crossfitaboveall.com CrossFit Above All
Blog
Home / work out of the day / CrossFit Workout Programming

CrossFit Workout Programming

0
 
Monday
CLASS

A. Back Squats
Every 2 min on the min x 5
3 reps, ascending in weight each round

B. For Time:
15-12-9  reps
Push Press 135/95
Pull up

Rest 5:00

12-9-6 reps
Front Squat 135/95
Toe to bar

Rest 5:00

9-6-3 reps
Thruster 135/95
Chest to Bar Pull ups
*Score Total Time

Tuesday
CLASS

As Many Rounds and Reps as Possible in 20 Minutes w/a Partner
20 Calorie Row
20 Burpees
20 Ab Mat Sit ups
20 Wallball 20/14
Add 10 reps to each movement after each round is completed
only one person working at a time

STRENGTH
Clean Waves (from high hang)
2 x 2 @70,75,80,85%

Snatch
3x1 @(75,80,85%)

Deficit Snatch Pull
5x3 @120%

LAB RATS
3 rounds for time:
20' HS Walk
15 Toes to Bar
10 Deadlift 225/135

Wednesday
CLASS

Power Snatch
E1:30 1-1-1-1-1

EMOM x 12 min
M1, 3 Power Snatches (approx 75% of today’s heavy single)
M2, Row 15/12 Calories

STRENGTH
Snatch Waves (All from the high hang position!)
3x2 @65,70,75%

Clean & Jerk
3x1 @(75,80,85%)

4 rounds of:
10 straight arm pulls
10 extensions
10 GH raises

LAB RATS
5 Rounds for time:
10 Hang Power Cleans 135/95
5 Bar Muscle Ups

*Rest 5 minutes

5 Rounds not for time:
10 Pull ups
10 Benchpress 135/95#

Thursday
CLASS

For Time
3 Rounds
7 Kettlebell Swings 1.5/1
7 Push ups
7 Box Jump Overs 24/20
 2 lap run after 3rd round
 3 Rounds
7 Kettlebell Swings 1.5/1
7 Push ups
7 Box Jump Overs 24/20
 2 lap run after 3rd round
3 Rounds
7 Kettlebell Swings 1.5/1
7 Push ups
7 Box Jump Overs 24/20

STRENGTH

Muscle snatch + snatch balance + sots press + snatch
1x1+1+1+1 @40,45,50,55,60
 
Snatch
1x2 @60,65,70% 5x2 @75%

Back Squat
65% x 5 reps
75% x 5 reps
85% x 5 or more reps

Back Extension
3 x 8 AHAP
 
LAB RATS
“Bergeron Beep Test”
EMOM for as long as possible…
7 Thrusters, 75/55
7 Pull ups
7 Burpees
*scaled
7 Thrusters
5 Pull ups
3 Burpees

Friday
CLASS

E2MOM x 7 
each round is for time
36 Double Unders
9 Toes to Bar
3 Hang Power Cleans 185/125

STRENGTH
Muscle clean + high hang drop clean + jerk
1x1+1+2 @40,45,50,55,60,65%

Clean & Jerk
1x2 @65,70% 5x2 @75%

Medium grip pull
5x3 @100%

20x strict toes to bar

LAB RATS
For time
50 Toes to Bar
35 HSPU
20 muscle clean 155/105 (NOT Power Cleans!!!)

Saturday
CLASS

For Time
40 Kettlebell Snatches 1.5/1
20 Burpees
40 One Arm Kettlebell Overhead Reverse Lunges
20 Burpees
40 Suitcase Deadlifts
20 Burpees
40 One Arm Kettlebell Shoulder to Overhead
20 Burpees
40 Goblet Squats
20 Burpees
Alternate arms as needed with each
Even amount of work on each side

STRENGTH
Muscle Snatch + Sots Press + Snatch Balance
1+1+1….AHAP (warm up)

Snatch
2x1 @65,70,75% 6x1 @80+%

Clean from blocks
2x2 @60,65,70, 75% 4x2 @80+%

Sunday
CLASS

A. E3MOM x 3 rounds
Clean + 3 Thruster @ 70% of 1RM C&J
15 Pull ups
 
B. AMRAP in 12 min
7 HSPU
14 Box Jump 24/20
21/14 Cal. Row

STRENGTH
Muscle Clean + High Hang Clean + Clean
1+1+1….AHAP (warm up)
 
Clean
2x1 @65,70,75% 6x1 @80+%
 
Snatch from blocks
2x2 @60,65,70, 75% 4x2 @80+%
Recommended Posts

Leave a Comment

POST COMMENT Back to Top