Crossfit – Workouts for the Week

 In Crossfit, WOD
Perpetua People

Perpetua People


Strength/Upper Dynamic Push + Oly intense
Four sets of:
Push Press x 4-5 reps
Rest 2 minutes
Clean Pulls x 3 reps
(perform these with a focus on the mechanics of the first pull – chest up, weight balanced over mid-foot, then accelerate through the middle. Set right on every rep)
Rest 2 minutes

Five sets for max calories/reps of:
45 seconds of Rowing (for max calories)
30 seconds of Rest
45 seconds of Burpees (for max reps)
Rest 2 minutes


Strength/Single leg + Vertical pushing
Three sets of:
Bulgarian Split Squats x 4-6 reps each leg @ 30X1
Rest 90 seconds
Ring Dips x Max Reps
Rest 90 seconds

Four rounds for time of:
80/50kg. Front Squats x 5 reps
Pull-Ups x 10 reps
300 Meter Run
*Barbells taken from the ground


Strength/Midline + Skill
Four sets of:
Turkish Get-Ups x 2 reps
Rest 60 seconds
Kettlebell Swings x 25 reps – (go heavy as you can for 25 Perpetua reps)
Rest 60 seconds

Three rounds for time of:
Power Clean x 10 reps (60/40kg.)
Hand-release Push-Ups x 20 reps
Double-Unders x 30 reps


5 sets of:
Back Squat x 2-3 reps
Rest 3 minutes

In teams of two, partners alternate between movements to complete 4 sets each of:
Wall Ball Shots x 15 reps (10/6kg to 10′)
Toes to Bar x 10 reps
Burpee Box Jump-Overs x 5 reps (24″/20″ )


Freaks on Friday

What will they throw at us this week. 


For time:
Row 1000 Meters
and then, 5 rounds of:
70/45kg. Shoulder to Overhead x 5 reps
Pull-Ups x 15 reps


Active Restoration + Conditioning

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