Workouts for the Week

 In Crossfit, WOD

flexfri

T – Training day
C – Comp or Test day
M – Mental Toughness day

Base Peak
Monday – T Monday – T
Strength Strength
(A) Back Squat x 10 @ 21X1 (A) Front Squat / Back Squat x 4/8 @ 21X1
rest 2-3 minutes rest 2-3 minutes
x 4 x 5
Use 75% 1RM Front Squat
Conditioning Conditioning
(B) 8 minutes (B) 8 minutes
20 High Box Step Ups 20 Pistols alternate per rep
10 Push Ups 10 HSPU
20 Air Squats 20 Air Squats
10 DB Rows 10 CTB Pull Ups
Tuesday – C Tuesday – C
   
Strength Strength
(A1) RDL x 6-8 @ 2211 (A) Clean Complex x 1 Rep
rest 60 seconds 1 Rep equals (aiming for TnG)
(A2) Push Press x 8-10 Power Clean + Push Press
rest 90 seconds Power Clean + Power Jerk
x 4-5 Power Clean + Split Jerk
rest 2 minutes
x 6 Building per set
Conditioning Conditioning
(B) For TIme (B) Grace
30 Burpee Box Jumps (24/20) 30 C&J (60/40)
Can be any form of clean and overhead
Wednesday – T Wednesday -T
Strength Strength
(A) Front Squat x 8 @ 21X1 (A) Front Squat / Back Squat x 4/8 @ 21X1
rest 2-3 minutes rest 2-3 minutes
x 5 x 5
Use 70% 1RM Front Squat
Conditioning Conditioning
(B) Every 3 minutes for 6 sets (B) Every 3 minutes for 6 sets
Row 30s for max meters Row 30s for max meters
Thursday – MT Thursday – MT
Strength Strength
(A1) Bench Press x 6-8 @ 2121 (A1) Bench Press x 6,6,4,4,2,2
rest 60 seconds rest 60 seconds
(A2) Single Arm Row x 6-8 @ 2021 (A2) Single Arm Row x 4-6
rest 60 seconds rest 60 seconds
x 5
Conditioning Conditioning
20 min with Partner 20 min with Partner
(1) Row 2 min (or 500m, whatever is first) (1) Row 500m
(2) AMRAP TGU (24/16) (2) AMRAP TGU (24/16)
Friday – T Friday – T
Strength Strength
(A1) Goodmornings x 6-8 @ 3211 (A1) Goodmornings x 6-8 @ 3211
rest 60 seconds rest 60 seconds
(A2) Pull Up Progression (A2) Weighted Pull Up x 2-3 @ 21X1
rest 60 seconds rest 60 seconds
x 4 x 4
Conditioning Conditioning
(B) 5 min AMRAP (B) 5 min AMRAP
10 KB Swing (24/16) 10 KB Swing (32/24)
10 Burpees 10 Burpees
10 weighted sit ups 10 T2B
rest 5 minutes rest 5 minutes
5 min AMRAP 5 min AMRAP
20 KB Swings (24/16) 20 KB Swings (32/24)
20 Burpees 20 Burpees
20 weighted sit ups 20 T2B
Saturday Saturday
Partners Alternate Rounds Partners Alternate Rounds
3 Rounds each 3 Rounds each
5 TTB 5 TTB
10 Power Cleans 10 Power Cleans
rest 2 mins then rest 2 mins then
3 rounds each 3 rounds each
Run 200m Run 200m
10 Thrusters 10 Thrusters
rest 2 mins then rest 2 mins then
3 Rounds each 3 Rounds each
200m row 200m row
10 Burpees over erg 10 Burpees over erg
rest 2 mins then rest 2 mins then
3 rounds each 3 rounds each
15 Wall Balls 15 Wall Balls
10 Box Jumps 10 Box Jumps
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