Crossfit Games 13.0 + Workouts fot the week

 In WOD

Sign up for the CF Games open 13.0 here, more details on the open here

Monday

Skill
The HSPU – 15 mins

Strength
Four sets of:
Shoulder Press x 2-3 reps
Rest 2 minutes
Weighted Pull-Up x 2-3 reps
Rest 2 minutes

WOD
“Annie”
Rounds of 50, 40, 30, 20, 10 reps of:
Double-Unders
Sit-Ups

Tuesday

Strength
Four sets of:
Back Squat x 3-5 reps
Rest 20 seconds
Pull-Ups x Max Reps
Rest 3 minutes

WOD
Two sets for times of:
Row 500 Meters
30 Wall Ball Shots
15 Toes to Bar
Rest 4 minutes

ADV
Warm up
3 rounds for quality of
5 HSPU – Strick
10 squat jumps
10 kipping ring dips
15 t2b

Strength – 25 mins
Back Squat
2-2-2
OHS
2-2-2

WOD
Three sets for times of:
Row 500 Meters
30 Wall Ball Shots
15 Toes to Bar
Rest 4 minutes

Wednesday

In 15-20 minutes, build to a 1-RM Jerk.

WOD
Ladder of :
10.9.8.7.6.5.4.3.2.1
Push jerk
Pull ups
Each set must preformed “Unbroken “which means when begin the set you must complete that number with dropping or letting go of the bar

Core
Tabatea sit ups

Thursday

Strength
Six sets of:
Clean or Power Clean x 1.1.1

(rest 10 seconds between singles)
Rest 2-3 minutes

WOD

Five rounds for time of:
10 Hand-Release Push-Ups
20 Kettlebell Swings (24/16 kg)
30 Double-Unders

ADV

Warm up
1000m row @ 80%

For 15 minutes choose one
Overhead mobility
Posterior chain mobility

WeightLifting/Gymnastics
9min AMRAP
3 deadlifts 120/70
1 15ft rope climb
6 deadlits
1 15ft rope climb
9 deadlifts……

Weightlifting/Gymnastics
12 min AMRAP
Ascending ladder
C&J 95/50kg
Ring Muscle UP

if you are working on your m.ups, pick a number (1, 2 or 3) and stay for each round after you get there.

Conditioning
Run 800m
50 Calories row
100 Double Unders
Run 400m
30 Calorie row
100 Double Unders
Run 200m
20 Calorie row
100 Double Unders

Friday

Custom Goals

+

Crossfit Games WOD 13.1

Saturday

Crossfit Games WOD 13.1

OR

Partner WOD
Row 1000m
while your partner holds an OH barbell lockout 60/40
• every time you drop the bar you have to switch
100 power cleans 60/40
100 burpee lateral jumps over bar
1000m row without strapping you feet in ,switching every 250

Level 2 -50/30kg
Level 1 -750m rows, 75 reps, 35/20kg

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