Workouts For The Week….

 In WOD

PicMonkey Collage

Lots of new folks about CFSL beginning there CF journey . I know you will make them feel welcome  like the way you where.

NOTE: If you are new to Crossfit and Crossfit South London, please don’t cherry pick your workouts relative to your current fitness ability. Our Coaches are here to help scale and progress you through any workout that is prescribed.

Monday 17th

WOD
In teams of four, with only one partner working at any one time, complete the following for time:
80 Handstand Push-Ups
200 Pull-Ups
300 Wall Ball Shots
400 Kettlebell Swings
You may partition the repetitions amongst your team members as you like, but you must complete the workout in order – i.e., complete all HSPU before moving to Pull-Ups.
If a member or members of your team are unable to perform certain movements, your coach will provide a substitution with a number of reps attached to it – for example, if substituting push-ups for HSPU, you might have to do 2 push-ups for every 1 HSPU, or you might be able to perform a wall climb that would count as 2 HSPUs..
Teams will get only one station for each exercise. Thus, the team will line up directly behind the team members performing HSPUs, and may only switch partners when the working team member comes down and physically tags their partner in.

Tuesday

Strength/Skill
Take 15-20 minutes to work on Clean technique and build to a heavy-ish clean.

WOD
“Five-Minute Capacity Test”
Complete as many rounds and reps as possible in 5 minutes of:
5 Squat Cleans (60/40kg)
10 Burpees Over the Barbell

Wednesday

Strength
Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…

WOD
Against a 3 minute running clock, complete:
400 Meter Run or Row
Wall Ball Shots x Max reps
Rest 3 minutes
Repeat for a total of three sets.

Thursday

Strength
Four sets of:
Shoulder Press x 4-6 reps @ 20X1
Rest 90 seconds
Strict Pull-ups x 2-3 reps @ 21X0
Rest 90 seconds

WOD
Complete as many rounds and reps as possible in 7 minutes of:
Toes to Bar x 10 reps
Ring Push-Ups x 15 reps
24″/20″ Box Jumps x 20 reps

Friday

Strength
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 20 seconds
Unbroken Kettlebell Swings x 20 reps
Rest 3 minutes

WOD
For time:
Row 1000 Meters
Immediately followed by . . .
Three rounds of:
45/30kg Thrusters x 10 reps
Pull-Ups x 20 reps
Immediately followed by . . .
Run 400 Meters

Level 1 – 35/20

Saturday

Team WOD
In teams of three, with only one person working at a time, and alternating rounds, complete 10 rounds each of:
85/60kg Power Clean x 3 reps
Burpees x 6 reps
100 Meter Run
Partner A will complete one full round before Partner B begins, and so on until each teammate has completed 10 rounds.

Level 1 – 60/40
Level 2 – 50/30

Recent Posts

Leave a Comment