Workouts for the week

 In WOD

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If you are new to Crossfit and CFD  please don’t cherry pick your wods relative to your current ability. Our coachs are here to scale and progress you through any workout that is prescribed

This month is higher skill development and muscular endurance/stamina running up to the open

Monday

Strength

Three sets of:
Bulgarian Split Squat x 8-12 reps- Use bumper plate for deficit
Rest 30 seconds
60 second Handstand Hold
or
Wall Climbs x 5 reps
or
Handstand Push-Ups x Max Reps
Rest 3 minutes

WOD

20 EMOM of
5 Truster (35/22.5kg)
5 Box jumps (24/20”)
5 Burpees

If you dont finish the reps inside the minute you cannot count it as a round and you must rest the remainder of that minute.

Tuesday

Strength
Take 15 minutes and build to today’s 1RM Clean

WOD
Three sets for max reps:
60/40kg Ground to Overhead x 60 seconds
Rest 2 minutes

Wednesday

Strength

Take 15 minutes to build to a heavy Split Jerk

WOD

Complete as many rounds and reps as possible in 5 minutes of:
5 Burpees
5 Pull-Ups
(chest-to-bar pull-ups for advanced athletes)
Rest exactly 5 minutes, and then . . .
Complete as many rounds and reps as possible in 5 minutes of:
3 Handstand Push-Ups
6 Ring Dips
9 Toes to Bar

Thursday

Strength

Take 15 minutes to build to three heavy reps of Deadlift

WOD

For time:
Deadlift x 15 reps (using 75% of today’s heavy triple)
Hand-Release Push-Ups x 30 reps
Run 800 Meters
Deadlift x 10 reps
Hand-Release Push-Ups x 20 reps
Run 400 Meters
Deadlift x 5 reps
Hand-Release Push-Ups x 10 reps
Run 200 Meters

Friday

Four sets for times of:
Row 500 Meters
15 Box jumps 24/20”
20 Wall Ball Shots (10/8kg)
Rest 5 minutes

Saturday

For time:
Complete Three rounds of:
10 Shoulder to Overhead (60/40)
20 Burpees (24″/18″)
30 Kettlebell Swings (24/16 kg)
and then immediately complete a 600 Meter Run

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