Workouts for the Week

 In Crossfit, WOD



Strength – Lower Squat + Upper Pulling
Four sets of:
Back Squat x 3-5 reps @ 30X1
Rest 60 seconds
Strict Supinated Grip Pull-ups @ 21X0 x Max Reps
Rest 2 minutes

Four rounds for time of:
50/35kg. Push Press x 12 reps
Heavy Kettlebell Swings x 12 reps


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, L-Pull-Ups, etc…

Complete rounds of 21, 15 and 9 reps for time of:
Thrusters (60/40kg)


Strength – Lower Bend + Upper Push
Four sets of:
Deadlift x 4-6 reps @ 21X1
Rest 30 seconds
Handstand Push-Ups x 12-15 reps (consecutive or accumulated)
Rest 2 minutes

In teams of two, partners alternate rounds to complete five each of:
75/50kg Hang Power Cleans x 5 reps
100 Meter Run


Strength – Upper pressing
Five sets of:
Bench Press x 5 reps @ 20X1
Rest 2 minutes between sets and use that time to work mobility and prepare for WOD.

Tabata Airdyne for Calories
Rest 60 seconds
Tabata Wall Ball Shots
Rest 60 seconds
Tabata Burpees
Rest 60 seconds
Tabata Sit-Ups
*Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest 60 seconds before moving on to the next movement


FOF – Box Battles run out


In teams of four, complete as many reps as possible of the following circuit in 30 minutes:
400 Meter Run
Box Jump Overs
Burpee Pull-Ups
Wall Climbs
Each team member will start on a different station and may not rotate to the next station until their running teammate returns.

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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