Nov 30 - Dec 6 

Monday

Warm Up

3 Rounds 

18 KB Good Morning 
16 (each) KB’s Kickstand DL 
14 KB Russian Twist  
12 (w/2 KB) Russian Swings 
10 Goblet Squats w/ 5sec Hold at the Bottom

 

Strength:

Dead Lifts
5-5-4-4-3-3-2-2-1-1

Accessories
4x 10 - Seated DB Press
4x 10 - Bent Over DB Rows

 

 

 

Tuesday

Warm Up

2 Rounds 

2L Monster Walk 
20 Alt. Planks 
15 Banded Squats 
10 The Greatest Stretch 
5 Glute Bridge Walkout 
2L Banded side shuffle 

 

Strength:

Back Squats
5x 5 @70%

Front Squats
5x 5 @70%

 

Wednesday 

Warm Up

3 Rounds 

2 Wall Walks w/ 20sec Hold
10 MB Front Squat 
2L Broad Jump
10 MB Snatch
2 Inchworm + 2 Push Up
10 MB Clean 

 

 

Strength:

Barbell Complex
Dead Lift
+
Hang Power Clean
+
Push Jerk

Accessories
4x 8 - Barbell Front Rack Alt Lunges
4x 8 - Barbell Front RackAlt Box Step Ups

 

Thursday

Warm Up

4 Rounds 

12 PVC Pass Through 
12 PVC Scott Press 
12 PVC Good Morning Back Squats 
12 PVC Around the World
12 PVC OH Squats 

 

Strength:

Power Snatch
3x 4
3x 2
3x 1

Over Head Squats
3x 4
3x 2
3x 1

 

 


 

Friday 

 

Warm Up

3 Rounds 

5 Inchworm (Full extension) 
10 (each) KB Strict Press 
20 KB Russian Twist 
20 KB Deadlift 
20 KB Swing 
20 Hollow Rocks 
10 (each) KB Bent Over Row \
5 180 on Pull Up Bar

 

Strength:

Stiff Leg RDL
8x 8

Strict Pull Ups 
8x 8 - 3 Sec Negatives

Barbell Arm Curls
8x 8


 

 

 

Saturday

Warm Up

3 Rounds 

20 Banded Side Shuffle 
10 (each) Fire Hydrant 
10 Banded Good Morning 
10 Reverse Lunges 
10 Glute Bridge 
10 (each) Side Plank with Leg Raise 
20 Banded Monster Walk 

 

 

Strength:

Tempo Back Squats
5x 3 @65%
3 Sec Down, 2 Sec Pause, Fast Up

Accessories
3x 8 - DB Bench Press
3x 8 - DB Pec Flys

 

Sunday

 

Warm Up

4 Rounds
W/ a 2.5 or 5lbs in each hand 

16 Superman Lifts 
16 Seated Snow Angles
16 Y Raises 
16 T Raises 
16 W Raises 
16 V-ups 

 

 

Strength:

Strict Press - 3x 3
Push Press - 3x 3
Push Jerk - 3x 3
Split Jerk - 3x 3

Accessories 
HSPU
3 - Kick Ups
3 - Descends
3 - Strict
3 - Kipping

 

Contact

100 Rainbow Rd Unit 211,

Chestermere, AB T1X 0V2

​​

Tel: 403-909-1622

info@chestermerelakecrossfit.com

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