Workouts for the Week

 In WOD

fnl

Amazing atmosphere at CFSL’s first Friday Night Lights. We kicked off The Open with workout 14.1 and the crowds really spurred on all athletes. We had some amazing scores and some amazing performances from members at all levels. We are looking forward to 14.2 with enthusiasm.

As always, 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

Strength/Skill
In 15 minutes, build to a heavy, but not necessarily 1-RM, Clean & Jerk

WOD
Three sets, for max reps, of:
Complete as many reps as possible in 60 seconds of:
60/40kg Ground to Overhead
(snatch, clean & jerk . . . it’s all good)
Rest 3 minutes between sets

Tuesday

Strength
Three sets of:
Overhead Squat x 8-10 reps @ 20X1
Rest 2 minutes
Weighted Pull-Ups x 3-5 reps @ 21X0
Rest 2 minutes

WOD
Four rounds for time of:
15 Pull-Ups
30 Wall Ball Shots (10/6kg)
60 Double-Unders

Wednesday

Strength
Take 15 minutes to build to a heavy, but not necessarily 3RM, 3-rep Deadlift.

WOD
Three rounds for time of:
400 Meter Run
30 Kettlebell Swings (24/16 kg)
15 Hand-Release Push-ups

Thursday

Strength
Six sets of:
Push Press + 2 Push Jerk

Rest 3 minutes between sets and use that time to work hip mobility and prepare for WOD.

WOD
Three rounds for time of:
Handstand Push-up x 6 reps
Barbell Ground to Overhead x 9 reps
Burpees x 12 reps

*(For the ground-to-overhead, choose a weight that you can complete 9 reps quickly. For advanced male athletes, consider 60/70kg.; for advanced females, consider 42.5/50kg)
**Coaches will have scaling and strategy recommendations for anyone competing in the Open tomorrow and don’t currently have hspu.

Friday

CrossFit Games Open 14.2
Friday Night Lights from 6pm to 9pm.

Saturday

Team – WOD

“Push & Pull”

In teams of three, with only one partner working at a time, complete the following as quickly as possible:
Bodyweight Bench Press x 150 reps
Pull-ups x 200 reps
You must finish both your bench press and pull-ups before your teammate may begin his/her bench press. So, Teammate A completes as many unbroken reps of bench press as possible, then immediately jumps onto the pull-up bar and completes as many unbroken pull-ups as possible. Teammate B may only begin pressing after Teammate A has come off the pull-up bar. Teammates B and C may adjust the weights on the barbell while Teammate A does pull-ups.
Scaling – adjust the weights of the bench press so that on your first set you are capable of completing 10-20 reps.

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