Weekly Workouts for May 1st – 5th

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CrossFit in Fort Collins

Weekly Workouts for May 1st – 5th

MONDAY

CrossFit:
20min:
Wendler Back Squat Week 1
Warmup set x 2: 50%
Set 1: 60% x 5 reps
Set 2: 70% x 5 reps
Set 3: 75% x 5 plus (aka “burnout set”)
- then -
20min:
Snatch balance work up to 3 rep max

CrossFit Cardio:
30min AEMOM (Alternating Every Minute on the Minute)
- Assault Bike for Cals (M: 15; W: 12)
- Ladder Drill x 5
- Row for Cals (M: 15; W: 12)

CrossFit Skills:
Pull-up Development
- Strict
- Kipping
- Butterfly
- Muscleup

Barbell Club:
- Tall Snatch 5x5
- Snatch Balance 5x5
- OHS (Overhead Squat) 5x5
- Snatch 5x5 @ 60%

TUESDAY

CrossFit:
Make 3 attempts at each of the following:
 Max set L pull-up
 Max distance handstand walk
 Max set pull-up
 Max time handstand hold

WEDNESDAY

CrossFit:
“Diane”
21-15-9
Deadlift 225/155lb
Hand Stand Push-up
*This is a benchmark workout, top 5 men/women will be on the gym’s benchmark leaderboard

CrossFit Cardio:
Each for time:
8 x 400m sprints
Rest 2min between each sprint

CrossFit Skills:
Pull-up Development
- Strict
- Kipping
- Butterfly
- Muscleup

Barbell Club:
- Split Jerk, Jump and Land Drill 5x10
- Press 3x3
- Push Press 3x3
- “Tall Split Jerk” 5x5
- Split Jerk 5x5 @ 60%
* ”Diane” if it not done earlier in the day

THURSDAY

CrossFit:
10 rounds, each for time, of:
 100-meter sprint
 Rest 90 seconds

FRIDAY
CrossFit:
“Isabel”
For Time:
30 Snatches 135/95 lb
*This is a benchmark workout, top 5 men/women will be on the gym’s benchmark leaderboard

CrossFit Cardio:
Shuttle Sprint
10 x Toes to bar
10 x Pushups
Shuttle Sprint
9 x TTB
9 X PU
Shuttle Sprint
8 x TTB
8 x Pushup
Shuttle sprint
7 x …
* Continue down to 1

CrossFit Skills:
Pull-up Development
- Strict
- Kipping
- Butterfly
- Muscleup

Barbell Club:
- Front Squat 5x5
- Tall Clean 5x5
- Clean Pull 5x5
- Hang Squat Clean 5x5
- Clean 5x5 @ 60%
* “Isabel” if it wasn’t done earlier today