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Programming for the week of May 11 2015

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Calgary CrossFit Gym, Programming for the week
Monday
Competitive

A. Front Squat
Work up to a 3RM

B. Ascending weight Thruster 10 min EMOM Ladder
10 Double unders
3 Thrusters
Men: 95, 115, 135, 145, 155, 165, 175, 185, 190, 195
Women: 65, 75, 85, 95, 100, 105, 110, 115, 120, 125

To save bars and time switching weights in the large classes we can load all bars and stagger the start. Two people(1guy 1gal) will start on one minute and two more the next minute.
If you reach a weight and can not complete the reps in the allotted minute you will continue by performing 10 Burpees EMOM for the remainder of the 10 min.

Fitness
A. Front Squat
Work up to a 3RM

B. 10 min EMOM
30 single under skips
10 Ball Slams

Regionals
A. “Tommy V”
21-15-9
Thrusters 115/75#
12-9-6 REPS
Rope Climbs 15’ (50 Burpees for time penalty for not vacuuming up after your climbs!!!! We will collect!!)

B. Snatch
3,3,3,2,2,1,1,1
*Working up to a 1Rep Max get 3 “heavy” triples(reps within 30 sec), two “heavy” doubles(reps within 20 sec), and then work up to a 1RM, or hit 3 heavy singles.

Tuesday
Competitive

A. 5 rounds of:
10 Bench Press @ body weight
15 Toes to Bar
1:1 work:rest or alternating between partners

B. 3 min FLR hold
rest for 1 min and repeat
* maintain hollow body, no drooping or piking

Fitness
A. 5 rounds of:
10 Bench Press
10 Ring Rows
15 Ab mat Sit-up

B. 3 min FLR hold
rest for 1 min and repeat
* maintain hollow body, no drooping or piking

Weightlifting

Snatch

Regionals
A. Clean and Jerk
Work up to a heavy single for the day
-Drop 20-40# and complete:
3 Sets
2 Cleans + 1 Split Jerk
*These should not be grinders, work on positioning and speed.

B. 5 Rounds for time
25 Cal Row
16 CTB Pull Ups
9 Strict Deficit HSPU (4.5” defecit)

Wednesday
Competitive

Power Clean (All Touch and Go reps, balance between quality and weight here)
5 Reps EMOM x 5 min (55%)
4 Reps EMOM x 5 min (60+%)
3 Reps EMOM x 5 min (65-70%)
2 Reps EMOM x 5 min (75%)
1 Rep every 0:30 x 5 min (80%)
*Percentages are suggestions based off of 1RM Snatch so you can have an idea how heavy to be.
**Try and go slightly heavier than last time

Fitness
24 min EMOM
M1, 5 Hang High Pulls
M2, 5 Front Squats with 3 sec pause at the bottom
M3, Hold Plank for 45 sec or 1 min rest

Regionals
For time:
1 mile Run (6 laps)
50 OHS 135/95#
100 GHD Sit Ups
150 Double Unders
50 Sumo Deadlift High Pulls 135/95#
100 Box Jump overs 24/20”

Thursday
Competitive

“Eva”
5 Rounds for time of:
3 Laps around building
30 Kettlebell Swings 1.5/1pood
30 Pull-up

Fitness
5 Rounds for time of:
2 Laps
15 Kettlebell Swings
15 Pull-ups
*Reduce reps further to make this an enjoyable workout

Weightlifting
Jerks

Regionals
20 min Alternating Min
Odd 5 Squat Cleans (60-65%)
Even 10 Strict HSPU (Scale to kipping or no fewer than 5 strict HSPU)

Complete
4 x 10 rep Muscle Ups (Unbroken)
*2 min rest between sets

Friday
Competitive and Fitness

3 rep Total
Use class time to establish a 3RM in the following:
Back Squat
Strict Press
Deadlift

Regionals
5 Rounds for time
5 Snatches 75% of 1RM
20 m Handstand walk

Deadlift (All done as singles, re-setting at the bottom)
15-12-9 @ 315/225#
*Rest 1 min after each set (ie. 15, rest, 12, rest, 9, rest)

Saturday
Competitive

Snatch
A. Work up to a 3RM, up to 0:20 rest between reps

B. 5 Rounds for time of:
10 Handstand Push-ups
50 Double Unders

Fitness
Snatch
A. Work up to a 3RM, up to 0:20 rest between reps

B. 5 Rounds for time of:
10 Hindu Push-ups
100 boxer style skips

Sunday
Competitive

5 Rounds revolving with partners
20 Wallball
20 cal Row
20 Ring Rows

Fitness
5 Rounds revolving with partners
10 Wallball
10 cal Row
10 Ring Row

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