Workouts for the Week

 In WOD

squat

Programming Notes
Focus for January – testing the lifts early in the year on so we can get your %’s in place so you have a mark to go by. There will be a squat and pressing focus in Jan along with some tuning up towards the CrossFit Games Open with more CF test like workouts coming on a weekly basis.

Monday
Strength
Five sets of:
Front Squat x 2-4 reps @ 20X1
Rest 20 seconds
Unbroken Chest-to-Bar Pull-Ups x 10-15 reps as quickly as possible
Rest 3-4 minutes

 

WOD
Complete rounds of 15, 12 and 9 reps for time of:
60/45kg. Hang Squat Cleans
Burpees

 

Tuesday
Strength
Four sets of:
Bench Press x 3-5 reps @ 20X1
Rest 90 seconds
Heavy Kettlebell Swings x 15-20 reps
Rest 90 seconds

WOD.
Complete as many rounds and reps as possible in 10 minutes of:
10 Burpees
35 double unders
10 Ring Dips
35 double unders

 

Wednesday
Strength
Five sets of:
Weighted Pull-Up x 2-3 reps @ 21X0
Rest 60 seconds
Front-Leaning Rest on Rings/Plank x 60-90 seconds
Rest 60 seconds

 

WOD
Five rounds for time of:
10 Pull-Ups
10 Push Press (50/35kg)
30 Double-Unders

 

Thursday
Strength
Take 15 minutes to work on Snatch technique

 

WOD
Three rounds for time of:
50/35kg Hang Squat Snatch x 10 reps
24″/18″ Box Jumps x 20 reps
Row 500 Meters or Run 400 Meters
(note whether you run or row at the white board)

 

Friday
Strength
Four sets of:
Walking Lunges with Dumbbells x 20 steps @ 20X0
Rest 60 seconds between sets

(Partner up on this , work/rest)

 

WOD
In teams of two, with only one person working at any time, complete as many rounds and reps as possible in 20 minutes of:
200 Meter Row
10 Burpees

 

Saturday
In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements:
60 seconds of Wall Ball Shots(10/6kg)
60 seconds of Rest
60 seconds of Push-Ups
60 seconds of Rest
60 seconds of Box Jumps
60 seconds of Rest
60 seconds of Push Press (35/22.5)
60 seconds of Rest
60 seconds of Anchored Sit-Ups
60 seconds of Rest

One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times. Resting partner to keep the score.

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