Pride – Workouts for the Week

 In Competitors - Pride

Monday

Strength
Back Squat
* Set 1 – 5 reps @ 75-80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 8 reps @ 70-80%
Rest 2 minutes between sets.

Mike causer – Oly Development for the sport of Crossfit.

Wednesday

Oly
Six sets of:
2-Position Clean
(just above the knee, and then just below the knee – but off the ground, pause for 1 full second below the knee before the second clean)
Rest 2-3 minutes

WOD – Part A
Complete as many reps as possible in 4 minutes of:
1 Clean (power or full)
1 Chest-to-Bar Pull-Up
2 Cleans
2 Chest-to-Bar Pull-Ups
3 Cleans
3 Chest-to-Bar Pull-Ups
4 Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder
Men = 90kg, Women = 60kg.
Rest exactly 8 minutes, and then:

WOD – Part B.
Complete as many reps as possible in 4 minutes of:
1 Clean (power or full)
1 Chest-to-Bar Pull-Up
2 Cleans
2 Chest-to-Bar Pull-Ups
3 Cleans
3 Chest-to-Bar Pull-Ups
4 Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder
Men = 70kg, Women = 50kg.

Rest exactly 8 minutes, and then:
WOD – Part C
Complete as many reps as possible in 12 minutes of:
250 Meter Row
25 Kettlebell Swings (32/24 kg)
50 Double-Unders

Thursday

Strength
Five sets of:
Front Squat x 3 reps @ 85% of 1-RM
Rest 2-3 minutes

WOD – Part A
Three rounds for time:
20 Russian Kettlebell Swings (32/24 kg)
10 Box Jumps (30″/24″)
(Russian swings – only to shoulder height)

Rest 5-7 minutes, and then . . .

WOD – Part B
Four sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Rest
(Challenge yourself to get as far north of 100 reps as possible.)

Saturday

Perpetua throw down – All Comp athletes need to attend.

Sunday

Skill
Three sets, not for time, of:
Double-Unders x 40 reps
Muscle-Ups x 3-6 reps
Toes to Bar x 10 reps

Strength
Deadlift
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4 – 5 reps @ 80-85%
* Set 5 – 3 reps @ 90-93%
* Set 6 – 1 rep @ 95%
Rest 2-3 minutes between sets.

WOD
For time:
Row 1000 Meters
25 Truster (60/40kg)
50 Chest-to-Bar Pull-Ups

Time cap 20 mins

 

Recommended Posts

Leave a Comment