Workouts for the Week

 In Crossfit, WOD



Strength – Single Leg/Upper Push
Four sets of quality:
Bulgarian Split Squat x 8-12 reps
Rest 30 seconds
60 second Handstand Hold
Wall Climbs x 5 reps
Handstand Push-Ups x Max Reps
Rest 3 minutes

Rounds of 50, 40, 30, 20 and 10 reps of:
Anchored Sit-Ups


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

Three sets for max reps:
60/42.5kg Ground to Overhead x 60 seconds
Rest 2 minutes


OLY Development
Take 15 minutes to build to a heavy Split Jerk

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:
6 Ring Dips
9 Box Jump Overs (24/20″)


Strength – Lower Bend
Take 15 minutes to build to three heavy reps of Deadlift

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


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 (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds,Pull-Ups, etc…

Freaks on Friday


In teams of three, complete five rounds each for time of:
300 Meter Run
20 Goblet Carry Walking Lunges
5 Wall Climbs
Each team member will start at a different station and may not rotate to the next station until all team members have completed their reps/run.

9am – Yoga for Athletes
Physical and mental restoration with Hannah . A chance to spend one hour a week restoring your bodies and improving positions.

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