Workouts for the Week

 In Crossfit, WOD



Oly Lifting
In 15 minutes, build to a heavy, but not necessarily 1-RM, Clean & Jerk

Three sets, for max reps, of:
Complete as many reps as possible in 60 seconds of:
60/40kg. Ground to Overhead
(snatch, clean & jerk . . . it’s all good)
Rest 3 minutes between sets


Strength – Squat + Upper Pulling
Three sets of:
Overhead Squat x 8-10 reps @ 30X1
Rest 2 minutes
Weighted Pull-Ups x 3-5 reps @ 21X0
Rest 2 minutes

Four rounds for time of:
15 Pull-Ups
30 Wall Ball Shots (10/6kg)
60 Double-Unders


Strength – Lower bend
Take 15 minutes to build to a heavy, but not necessarily 3RM, 3-rep Deadlift.

In teams of two, partners alternate sets to complete three each of:
20 Kettlebell Swings (24/16 kg)
15 Hand-Release Push-ups
300 Meter Run


Six sets of:
Push Press + Push Jerk
Rest 3 minutes between sets and use that time to work hip mobility and prepare for WOD.
Three rounds for time of:
Handstand Push-up x 6 reps
Barbell Ground to Overhead x 9 reps
Burpees x 12 reps

*(For the ground-to-overhead, choose a weight that you can complete 9 reps quickly. For advanced male athletes suggested is 60-75kg.; for advanced females, 40-50kg)

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…



Team WOD
In teams of two, with only one partner working at a time*, complete:
100 Kettlebell Swings
400 Meter Run
100 Plate from Ground to Overhead
400 Meter Run
100 Goblet Squats
400 Meter Run
100 Burpees

*Teammates will perform the 400 Meter Runs together and hold a band.

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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