Workouts for the Week

 In WOD

 

rich

 

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 21st

Hero Wod

Tuesday

Strength
Push Press:
*Set 1 – x 5 reps
*Set 2 – x 3 reps
*Sets 3-6 – x 1 rep
Rest 2-3 minutes between sets

WOD
Three rounds for time of:
Handstand Push-Ups x 10 reps
Pull-Ups x 20 reps
300 Meter Run

Wednesday

Strength
Four sets of:
FrontSquat x 6-8 reps @ 30X1
Rest 90 seconds
Wall Slides x 5 reps @ 3030
Rest 90 seconds

WOD
Complete as many rounds and reps as possible in 12 minutes of:
Walking Lunge x 20 yards
Burpees x 10 reps
Double-Unders x 30 reps

Thursday

Four sets of:
Against a 4-minute running clock, complete:
500 Meter Row
400 Meter Run
Push-Ups x Max Reps

Rest 4 minutes between sets

Friday

Strength
Take 15 minutes and build to a heavy Clean and Jerk

WOD
Complete as many sets of the interval until you complete 30 reps of:
60 seconds of 60/42.5kg Ground to Overhead (Clean and some variant of Shoulder to Overhead)
60 seconds rest

Saturday

Team -WOD
In teams of two, complete the following for time:
300 Wall Ball Shots 10/6kg
4000 Meter Run
5000 Meter Row
Teams get one erg and one ball, but may partition the work however they would like . . . and both should be working at all times.

Sunday
Active Recovery with Coach Maria

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