Workouts for the week

 In Crossfit, WOD
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Monday
Warm Up
6 Minutes
10 Kipping Swings
2 Wall Climbs
3 x (PC + PP, PC + PJ, PC + SJ)

Strength
Push Press x 6-8 @ 11X2
rest 2 mins
x 5

Conditioning
Every 3 minutes x 3
10 Cal Row
10 Burpees

 

 

 

Tuesday
Warm Up
6 Minutes
10 x Side Lying Clams each side
30s x Butchers Block
10 x Heartbeat Squats

Strength
(A1) Front Squat x 6-8 @ 33X1
rest 45s;
(A2) Weighted Pull Ups x 3
rest 45s;
x 4

Conditioning
3 Rounds for Time (15 min cap)
20 Jumping Lunges
20 Single Arm Rows (Alternate every 5 reps)
20 Russian KB Swings (24/16)

Wednesday
Warm Up
Coach Led Barbell Complex Working on OHS and Snatch Positions

Strength
Overhead Squat x 6-8 @ 2311
rest 2 mins;
x 5

Conditioning
10 min AMRAP
20 Weighted Sit-Ups (20/15)
30 Double Unders

Scale Options 2x singles if no doubles.

Thursday
Warm Up
6 minutes
2 Wall Climbs
20 Shoulder Rows (Scale to Kipping Swing)
5 Hollow to Arch Rolls (Scale to 20s hold each position)

Strength
(A1) Ring Push Ups x 8-10
rest 60s
(A2) Pull Ups x 8-10
rest 60s
x 4

Conditioning
In teams of 3
Part 1: Perform from minutes 0 to 10 on the clock
Run 1800m (10min time cap) Split it up how you like

Part 2: Perform from minutes 10-20 on the clock.
200cals on Rower (10min time cap)

Part 3: Perform from minutes 20 to 30 on the clock.
200 cals Assault Bike (10min time cap)In teams of 3:
[/ezcol_1half] [ezcol_1half_end]Peak

Monday
Warm Up
6 Minutes
10 Kipping Swings
2 Wall Climbs
3 x (PC + PP, PC + PJ, PC + SJ)

Strength
Push Press x 1 + Push Jerk x 1 + Split Jerk x 1
rest 2 mins
x 6

TIPS
Push Press x 1 with 3s pause overhead
Push jerk x 1 with 3s pause in the catch
Split Jerk x 1 with 3s pause in the catch
Advanced: Bar starts on the ground

Conditioning
Every 3 minutes x 3
10 Power Cleans 70/45
10 Burpees over the Bar

Tuesday
Warm Up
6 Minutes
10 x Side Lying Clams each side
30s x Butchers Block
10 x Heartbeat Squats

Strength
(A1) Front Squat x 4-6 @ 33X1
rest 45s;
(A2) Weighted Pull Ups x 3
rest 45s;
x 4

Conditioning
3 Rounds for Time (15 min cap)
20 Pistols
20 CTB Pull Ups
20 KB Swings (32/24)

Wednesday
Warm Up
Coach Led Barbell Complex
Working on OHS and Snatch Positions

Strength
1 x Snatch Deadlift + 1 x Hang Snatch + 2 x OHS
rest 2 mins
x 6

Perform without dropping the bar
Pause for 3s in the bottom of the Hang Snatch and the 2 OHS

Conditioning
75 Toes to Bar for Time (10min time Cap)
Must perform 30 doubles every time you come off the bar.

Thursday
Warm Up
6 minutes
2 Wall Climbs
20 Shoulder Rows (Scale to Kipping Swing)
5 Hollow to Arch Rolls (Scale to 20s hold each position)

Strength
(A1) Strict Handstand Push Ups x 8-10
rest 60s
(A2) Strict Chest-to-bar Pull Ups x 8-10
rest 60s
x 4

Conditioning
In teams of 3
PART 1: Perform from minutes 0 to 10 on the clock.
Assault Bike 200 cals
Split it up how you like.

PART 2: Perform from minutes 10-20 on the clock.
200 cals Rower

PART 3: Perform from minutes 20 to 30 on the clock
Run 1800m.

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