CrossFit & Olympic Lifting Programming: Week of November 26th - 30th

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Due to popular demand, Coach Stasik has added the Olympic Lifting workouts to the weekly programming. Just like our weekly CrossFit Programming, this will give you access to the Olympic Lifting workouts in advance, so you can plan your week accordingly, and get more strength workouts in.

Other than attending Olympic Lifting classes on Tuesday at 7pm & Saturday at 11:15am, these workouts are designed to be done during Open Gym. Open Gym is available every week day and as long as there is only one class running at a time, you may use the platforms in the back corner. That means, on Tuesday & Thursday from 4:30 – 6:30pm and Monday & Wednesday at 6:30pm when Boot Camp is in session, Open Gym will not be available.

The Wendler 5-3-1 Strength Program is incorporated into the Olympic Lifting Programming. In addition to the lifts provided in the Oly Programming, the Wendler Program is comprised of the Back Squat, Deadlift, Bench Press, & Shoulder Press.

If you would like to incorporate more strength into your training regimen, please contact a coach to learn more about the Wendler Strength Program.

If you already know how the Wendler Program works and just need the guide to follow, we will be posting the week we are on, the reps, and the percentages of each lift.

Stay tuned for tomorrow’s blog that will explain the Wendler Strength Program in more detail.


Programming: Week of November 26th – 30th

Wendler Week 3:
1 Set of 5 Reps at 75% of 90% 1 Rep Max
1 Set of 3 Reps at 85% of 90% 1 Rep Max
As many reps as possible at 95% of 90% 1 Rep Max

**All numbers calculated off of 90% of your 1 Rep Max in each lift


Monday, November 26th 

Warm up- 500m row/ 1k bike
Line drills
Handstand Progression 

Strength- Bench Press 

5 Wall Walk into Handstand Push up
15 Burpee Box Jump Over
30 air squats

Olympic Lifting

   Hang clean + Clean (5x2)

   Strict pull ups (5x5)

     * Cleans are all full squat cleans

Tuesday, November 27th

Warm up- 3 times 1 Min Jump rope
10 Straight Arm plank balance
10 Deck squats
10 pvc overhead squat on rig stretch
10 alt. S.L. Calve stretch into raise

Strength- Turkish Get Up

WOD- 20 Min. Amrap
100 Double Unders 
20 KB. Snatch 53/35
100 Double UNders 
20 KB OH squat 53/35

Olympic Lifting

   Snatch (7x2)

   Shoulder Press, Wendler week 3


Wednesday, November 28th

Warm up- 200m Run>250m Row>500m Bike
(each is to be performed before each stretch)
30 sec. per leg- Couch > Pigeon > straight leg 

Burgner Clean Warm up

Strength- Hang squat Clean + Full clean

WOD- 13.4 Open
7 minute. 3 rep ascending per round (6^9^12^15)
3 clean & Jerk 135/95
3 toes to bar

Thursday, November 29th

Warm up- 800 m run
10 alt. table top stretching opposite arm to leg
10 bar hanging pinching shoulder blades > 10 jumping head through window pull up
30 sec double 5lb plate hold > split 5lb plates to each arm lateral raises

Strength- 3 rounds 
300m Dumbbell Farmers carry 70/40
2 min rest
300m Plate pinch carry 35/25
2 min rest

WOD- 2X 6 Minute amrap with 4 min rest in between (Big class start alternate)
30/25 Row Calories, Dumbbell Farmers Carry, 70/40 lbs, 50 m
30/25 Bike Calories, 5 Strict Pull-ups

Olympic Lifting

   Power Clean + Split Jerk (5x3)

   Front Squat (Wendler week 3)


Friday, November 30th

Warm up- 3 X 30 sec plank shoulder taps > 10 hollow ups > 30 sec handstand > 10 superman
10 overhead squat > 10 Sots press > 10 snatch balance
Rig ankle stretch > foam roller upper thoracic stretch

Strength – Overhead Squat 

WOD- For time
8 Handstand Push-up (Strict)s Row, 300 m
10 Strict Press, 115/63 lbs Row, 300 m 
12 Push Press, 115/63 lbs Row, 300 m 
14 Shoulder-to-Overheads, 115/63 lbs Row, 300 m


Saturday, December 1st

Olympic Lifting

   Clean and Jerk (7x2)

   Snatch Pull (4x3)


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