Workouts for the Week

 In Crossfit, WOD

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Monday

Five sets for Quality:
Hang Power Snatch x 10 reps
Pull-Ups x 15 reps
Run 400 Meters
Rest 3-4 minutes between sets

Tuesday


OLY Development
Every minute, on the minute, for 12 minutes, perform:
Clean or Power Clean x 2 reps 
(build to a heavy double)

WOD

Every minute, on the minute, for 12 minutes, perform:
10 Kettlebell Swings
5 Burpees

Wednesday

Strength – Upper Pressing
Six sets of:
Shoulder Press x 2-3 reps @ 20X1
Rest 2-3 minutes between sets. Use this time to work on hip mobility and glute activation.

WOD
Five rounds for time of:
50/35kg. Push Press x 10 reps
Double-Unders x 30 reps

Thursday

Strength – Upper Pulling/Midline
Four sets of:
Weighted Pull-Ups x 2-4 reps @ 21X0
Rest 60 seconds
L-Sit x 30-60 second hold
(if you cannot do this consecutively, accumulate the time, scaled will be to hold hollow position for 30-60secs)

WOD
Complete as many rounds and reps as possible in 5 minutes of:
10 Pull-Ups
10 Wall Ball Shots 10/6kg

Then rest exactly 5 minutes, before completing . . .

As many rounds and reps as possible in 5 minutes of:
10 Toes to Bar
10 Jumping Lunges

Friday
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

Saturday

WOD
With a continuous running clock, perform the following:
0:00 – 1000 Meter Row
5:00 – 50 Burpees
10:00 – 30 Strict Pull-Ups
15:00 – 50 Wall Ball Shots
20:00 – 30 Box Jump Overs
25:00 – 800 Meter 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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