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CrossFit Programming for the week of Dec 16

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Monday
Workout of the Day

EMOM for as long as possible
3 Power Clean
3 Front Squats
3 Jerk
Optimal 95/65, RX 135/95, RX+185/135
after 15 min move weight to the next higher prescribed weight and prepare to tap out

For Time
50/35 Cal. Ski Erg
160′ Walking Lunge 
75 Ab-Mat Sit-ups
160′ Walking Lunge
50/35 Cal. Ski Erg

LAB RATS
5km vested run on curve runner
 
4 Rounds (1:1)
20 Dips
20 GHD sit Ups
*unbroken is the game but those dips are going to get gnarly, scale to a volume you can fight to complete in 2 sets, be aggressive with these.

STRENGTH
Muscle Snatch + Power Snatch
establsh a 1+1RM

Power Snatch
1x2 @65,70% 4x2 @75%

Snatch
4x1 @80+%
 
Deficit snatch pull
5x3 @100%

Tuesday
Workout of the Day

As Many Reps As Possible In 4 Minutes
27/21 Calorie Row
21 Pull-Ups
Remaining Time Max Burpee Box Jumps 24/20
 
Rest 4 Minutes
As Many Reps As Possible In 4 Minutes
27/21 Calorie Row 
15 Chest to Bar Pull-ups
Remaining Time Max Burpee Box Jumps 24/20

Rest 4 minutes
As Many Reps As Possible In 4 Minutes
27/21 Calorie Row 
9 Strict Pull-ups
Remaining Time Max Burpee Box Jumps 24/20
score = total burpee box jump over

LAB RATS
4 rounds 
10 Muscle Ups
10 Overhead Squats 135/95
rest for unbroken sets, or scale to complete MU in 2 sets

STRENGTH
Muscle clean + power clean
establsh a 1+1RM

Power Clean
1x2 @65,70% 4x2 @75%

Clean
4x1 @80+%

Back Squat
3x5 @75%

Wednesday
Workout of the Day

Power Cleans
Every 1:30 3 reps, ascending in weight
1:30 Transition before front squats
 
Front Squats
Every 1:30 2 reps, ascending in weight
1:30 Transition before Squat Clean

Squat Clean 
Every 1:30  rep, ascending in weight
 
5 Minute Assault Bike Test
Score max calories in 5:00

LAB RATS
Ski Erg
10 x 300m 
* Rest 45 seconds between each set 
 
5 Rounds for time
20 GHD
10 DB Muscle Snatch 70/55

STRENGTH
Push press + power jerk
establsh a 1+1RM

Jerk
1x2 @65,70% 4x2 @75% 4x1 @80+%

4 rounds of
10 strict pull ups
10 external rotations
10 straight arm pulls
10 post flyes

Thursday
Workout of the Day

Option #1 For Time:
10-20-30-40-50:
Double Unders
AbMat Sit-ups
-After Each Set:
Rope Climbs (1-2-3-4-5)
 
Option #2 For Time:   
20-40-60-80-100 Single-Unders
10-20-30-40-50 Abmat Sit-Ups    
-After Each Set:
12’ Rope Climbs (2-2-2-2-2)
 
Option #3 For Time:   
20-40-60-80-100 Single-Unders
10-20-30-40-50 Abmat Sit-Ups    
5-10-15-20-25 Kettlebell Swings 53/35

LAB RATS
3 Sets
7 Single Arm Seated DB Press per arm
7 Strict Chest to Bar Pull Ups (Weighed if possible)

8 Rounds of:
In 2:00 complete
400m Run
In next 2:00 complete
35/28 Calorie Row
*Continue to alternate back and forth for 8 rounds of each movement!   You can scale this by rowing for 90 seconds and pick a running distance you can hit every time in 90 seconds or less!

STRENGTH
Hang Power Snatch + Hang Snatch
1x[1+1] @60,65,70,75%

Snatch Pull + Snatch
4x[1+1] @80+%

Clean & Jerk
1x2 @65,70,75% 6x1 @80+%

Clean Pull
5x3 @90%

Friday
Workout of the Day

As Many Reps as Possible in 5 Minutes:
75/50 Calorie Row
Max Wallballs 20/14

Rest 5 Minutes

As Many Reps as Possible in 5 Minutes:
50 Wallballs 20/14
Max Calorie Row
 
Rest 5 Minutes
 
For Time:
5 Minute Cap
35/25 Calorie Row
35 Wallball 20/14

LAB RATS
With a partner and a weight vest if you own one
For time:
100 Push Ups
200 Vest to Bar Pull Ups
100 Push Ups
*Only one partner works at a time to accumulate the reps!
 
Rest as needed…
 
10 Rounds (1:1)
5 Deadlifts (Done as singles) 315/205
50’ Handstand Walk
*Alternate rounds with a partner or go 1:1 work:rest!  
 
Full Recovery before attacking class, or full recovery if you do class first

STRENGTH
Row 1000m
4 rounds of:
5 Bench Press @75%
5 Strict C2B Pull up
5 Strict Press @5%
10 straight arm pulls
then
Row 1000m

Lateral Raise + external rotation
5x10+10 AHAP

Saturday
Workout of the Day

Strict Press
Every 1:30 3 reps, ascending in weight
1:30 Transition before front squats

12 Minutes
(3 Rounds)
#1 :30 Max Calorie Assault Bike
:30 Transition
#2 :30 Max Rep Dumbbell Shoulder to Overhead 50/35's
:30 Transition 
#3 :30 Max Rep Box Jumps 24/20”
:30 Transition 
#4 :30 Toes to Bar
:30 Transition
Score Total Reps 

STRENGTH
Muscle Clean +Power Jerk + Jerk
4+2+2 AHAP(warming up)
High Hang Drop Clean
4-4-4-4-4…. (warming up)

Clean Pull + Power Clean + Front Squat + Jerk
1x[1+1+1+1] @65,70,75% 4x[1+1+1+1] @80%

Snatch
1x2 @65,70,75% 6x1 @80+%

Sunday
Workout of the Day

As Many Reps As Possible In 17 Minutes:
40 Burpee Jump and Touch 6” Target
30 Power Cleans 95/65
30 Burpees Jump and Touch 6” Target
30 Power Cleans 135/95
20 Burpees Jump and Touch 6” Target
30 Power Cleans 155/105
10 Burpees Jump and Touch 6” Target
As Many Reps as Possible 185/125
Score Total Reps

Scorecard
Finish
40 Burpees- 40
30 Cleans- 70
30 Burpees- 100
30 Cleans- 130
20 Burpees-150
30 Cleans- 180
10 Burpees- 190

STRENGTH
Muscle Snatch + Snatch grip strict press behind the neck
4+4 AHAP (warming up)
Muscle Snatch + OHS
1+4 AHAP (still warming up)
 
Snatch Pull + Snatch High Pull + Power Snatch + Snatch
1x[1+1+1+1] @65,70,75% 4x[1+1+1+1] @80%
 
Clean & Jerk
1x2 @65,70,75% 6x1 @80+%
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