Workouts for the Week

 In Crossfit, WOD

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Monday

Strength
Take 15-20 minutes to work on Clean technique and build to a heavy-ish clean.
(Can be power clean or a full clean)

WOD
“Five-Minute Capacity Test”
Complete as many rounds and reps as possible in 5 minutes of:
5 Squat Cleans (60/40kg)
10 Burpees Over the Barbell

Tuesday

Skills
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…

WOD
Against a 3 minute running clock, complete:
400 Meter Run or Row
Wall Ball Shots x Max reps
Rest 3 minutes
Repeat for a total of three sets.

Wednesday

Strength – Upper Pressing/Upper Pulling
Four sets of:
Shoulder Press x 4-6 reps @ 20X1
Rest 90 seconds
Strict Pull-ups x 2-3 reps @ 21X0
Rest 90 seconds

WOD
Complete as many rounds and reps as possible in 7 minutes of:
Ring Push-Ups x 15 reps
24″/20″ Box Jumps x 20 reps

Posted workout for Wednesday is for morning & lunch classes only. All evening classes Crossfit Games hopper WODs…. Come along to Tom’s farewell BBQ, WODs posted every half hour. More details on PPTA nation FB page”

Thursday

Strength
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 20 seconds
Unbroken Kettlebell Swings x 20 reps
Rest 3 minutes

WOD
For time:
Row 1000 Meters
Immediately followed by . . .
Three rounds of:
42.5/30kg Thrusters x 10 reps
Pull-Ups x 20 reps
Immediately followed by . . .
100 Double-Unders

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…

FOF

Saturday
In teams of two, with only one partner working at a time, complete:
100 Burpees
100 Plate Ground to Overhead
100 Box Jump Overs
Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count torwards their total. Designated resting positions:
Burpees – Plate extended overhead
Plate Ground to Overhead
Hanging from a Pull-Up Bar
Box Jump Overs – Plank

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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