Workouts for the week

 In WOD

h1 pr1

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.
Remember our policy: Technique Before Time, Technique Before Load: Mechanics→Consistency→Intensity

Monday

Strength
Four Sets of:
Press x 4-6 reps @ 20X1
Rest 90 seconds
Hollow Rocks x 20-30 seconds
Rest 90 seconds

WOD
In teams of three, complete five rounds each for time of:
200 Meter Row Sprint
Dumbbell Ground to Overhead x 10 reps

Tuesday

Strength
Four sets of:
Deadlift x 3-5 reps @ 30X1
Rest 20 seconds
Tall Box Jumps x 10 reps
Rest 3 minutes

WOD
Complete as many rounds and reps as possible in 10 minutes of:
70/45kg Power Cleans x 10 reps
Chest to Bar Pull-Ups x 10 reps
Burpees x 10 reps

Wednesday

Strength
Four sets of:
Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Rest 60 seconds
Handstand Push-Ups x Max reps OR Wall Climbs x 3-5 reps
Rest 60 seconds

WOD
Four rounds for time of:
Toes to Bar x 10 reps
24″/20″ Box Jumps x 15 reps
Wall Ball Shots x 20 reps

Thursday

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

WOD
Every minute, on the minute, for 20 minutes:
Even minutes – Row Sprint x 30 seconds
Odd minutes – Power Snatch or Snatch x 3 reps @ 75-80% of today’s 1RM

Friday

Strength
Three sets of:
Bench Press x 6-8 reps @ 20X1
Rest 60 seconds
Pull-Ups x Max Reps OR Pull-Ups x 3-5 reps @ 51X1
Rest 60 seconds

WOD
For time:
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run

Saturday

Team – WOD
In teams of four, complete four sets for max reps/calories of:
Row for Calories x 60 seconds
Burpees x 60 seconds
Goblet Squats x 60 seconds
Barbell Push Press x 60 seconds
Rest 60 seconds

Teams get one Rower erg, one barbell (do NOT drop barbell from a height), and (ideally) one kettlebell. Team members rotate through the four work stations at 60 second intervals and all members rest at the same time. Post total score (calories rowed and reps completed).

Recent Posts

Leave a Comment