Workouts for the Week

 In Crossfit, WOD

sunset

 

Base

Peak
   
   
Monday – T Monday – T
Strength Strength
(A1) Bench Press x 8-10 @ 31X1 (A1) Bench Press x 3 @ 31X1
rest 60 seconds rest 45 seconds
(A2) Barbell Row x 8-10 @ 20X1 (A2) Barbell Row x 6-8 @ 20X1
rest 60 seconds rest 90 seconds
x 5 x 5
Conditioning Conditioning
(B) 15 Minutes (B) 15 Minutes
20 Burpees 20 Burpees
20 DB/KB Rows (Both arms same time) 20 CTB Pull Ups
20 Tuck Ups 20 Toes To Bar
Run 200m Run 200m
Tuesday – T Tuesday – T
   
Strength Strength
(A) Front Squat x 10 @ 21X1 (A) Front Squat / Back Squat x 7/13 @ 21X1
rest 2 minutes rest 2-3 minutes
x 5 x 4
Use 70% 1RM Front Squat
Conditioning Conditioning
(B) 5 sets alternate with partner (B) 5 sets alternate with partner
60s Row for Cals @ 2k Pace 60s Row for Cals @ 2k Pace
60s Box Jump (24/20) 60s Box Jump (32/24)
   
Wednesday – T Wednesday – T
Strength Strength
(A1) Pull Up Progression (A1) Muscle Ups x 40-50%
rest 60 seconds rest 60 seconds
(A2) Push Up / HSPU Progression (A2) HSPU x 40-50%
rest 0 seconds rest 90 seconds
x 5 x 5
Conditioning Conditioning
(B) 12 Minutes (B) 12 Minutes
40 Alternating Front Rack Lunges (50/35) 40 Alternating Front Rack Lunges (50/35)
40 Double Unders 40 Double Unders
20 STOH (50/35) 20 STOH (50/35)
20 Double Unders 20 Double Unders
(B) Every 4 mins x 2 (B) Every 4 mins x 2
Row / AB x 20s max effort Row / AB x 20s max effort
Thursday – C Thursday – C
Strength Strength
(A1) Goodmorning x 8-10 @ 2211 (A) Every 90 Seconds x 8 Sets
rest 90 seconds Hang Power Snatch + Hang Snatch
 (A2) OHS x 8-10 @ 3211
 rest 90 seconds
x 4
Conditioning Conditioning
(B) 30-20-10 (B) 30-20-10
KB Swings (32/24) Power Cleans (60/40)
Goblet Squats (32/24) Wall Balls
   
Friday – T Friday – T
Strength Strength
(A1) Split Squats x 6-8 @ 30X0 (A1) Split Squats x 6-8 @ 30X0
rest 45 seconds per leg rest 45 seconds per leg
(A2) Hollow Hold x 30-40s (A2) Hollow Rocks x 20-30
rest 60 seconds rest 90 seconds
x 4 x 4
Conditioning Conditioning
(B) 12 minutes (B) 12 minutes
6 Burpee Pullups 3 Muscle Ups
5 Single KB/DB Front Rack Squats/side 5 SA OHS each arm (24/20)
Run 200m Run 200m
(C) Every 4 mins x 2 (C) Every 4 mins x 2
Row / AB x 20s max effort Row / AB x 20s max effort
Saturday Saturday
Same as Peak >>> Teams of 2 complete the following – 7 round each
 (1) 400m Run
 (2) Complete 1 round
T – Training day  6 Thrusters (75/50)
C – Comp or Test day  8 CTB Pull Ups
M – Mental Toughness day  10 Box Jumps (24/20)
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