Workouts for the Week

 In Crossfit, WOD

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Base Peak
Monday – T Monday – T
Strength Strength
(A) Bench Press 3RM (A) Bench Press
Build to todays 3RM Build to a 1RM
10 @ 50%, 6 @ 65%, 4 @ 75%, 2 @ 85% 10 @ 50%, 6 @ 65%, 4 @ 75%, 2 @ 85%
1 @ 95%, 3 @ 101%, 3 @ 101%+ 1 @ 95%, 1 @ 101%, 1 @ 101%+
Conditioning Conditioning
(B) 90s AMRAP (B) 90s AMRAP
6 Box Jumps 6 Box Jumps
6 Pull Ups 6 CTB Pull Ups
90s Rest 90s Rest
90s AMRAP 90s AMRAP
4 KB Swings (24/16) 4 Power Cleans (42.5/30)
4 Burpees 4 Burpees over Bar
90s Rest 90s Rest
x 3 x 3
Tuesday – T Tuesday – T
Strength Strength
(A) Front Squat x 6 @ 21X1 (A) Front Squat / Back Squat x 3/6 @ 21X1
rest 2 mins rest 2-3 minutes
x 6 x 6
Use 85-90% 1RM Use 85-90% 1RM
Conditioning Conditioning
Every 4 mins for 4 sets Every 4 mins for 4 sets
Row 60s for Calories Row 60s for Calories
Wednesday – T Wednesday – T
Strength Strength
(A1) Pull Up Progressions (A1) Bar Muscle Up x Max -2
rest 60 seconds rest 60 seconds
(A2) HSPU Progressions (A2) HSPU x Max -2
rest 60 seconds rest 60 seconds
x 5 x 5
Conditioning Conditioning
15min AMRAP 15min AMRAP
60s Air Squats 30 Wall Balls
60s Double Unders 90 Double Unders
60s Burpees 30 Burpees
60s Double Unders 90 Double Unders
60s Tuck Ups 30 TTB
Thursday – T Thursday – T
Strength Strength
(A) Snatch Grip RDL x 6-8 @ 22X1 (A) Every 90 Seconds x 8 Sets
rest 2 mins Hang Snatch x 3
x 5
Conditioning Conditioning
(B) For Time (B) For Time
30 Step Ups (20/16) 30 Box Jumps
15 Single Arm Rows Right + Left 30 Pull Ups
300m Run 300m Run
20 Step Ups 20 Box Jumps
10 Single Arm Rows Right + Left 20 Pull Ups
200m Run 200m Run
10 Step Ups 10 Box Jumps
5 Single Arm Rows Right + Left 10 Pull Ups
100 Run 100 Run
Friday – C Friday – C
Row 100m Row 100m
5 Swings 5 Swings
5 Burpees 5 Burpees
AFAP x 2 AFAP x 2
Conditioning Conditioning
A) WOD A) WOD
Repeatability Test Repeatability Test
3 Rounds ALL OUT for times 3 Rounds ALL OUT for times
Row 250m Row 250m
15 KBS @ 32/24 15 KBS @ 32/24
25 Burpees 25 Burpees
15 KBS @ 32/24 15 KBS @ 32/24
Row 250m Row 250m
rest 12 minutes rest 12 minutes
Saturday Saturday
Against a running clock Against a running clock
Min 1-5 – 5 min AMRAP Min 1-5 – 5 min AMRAP
5 Power Cleans 50/35 5 Power Cleans 50/35
15 Double Unders 15 Double Unders
Min 5-8 Min 5-8
run 300m run 300m
Min 8-13 – 5 min AMRAP Min 8-13 – 5 min AMRAP
5 Thrusters 40/30 5 Thrusters 40/30
5 Pull Ups 5 Pull Ups
Min 13-16 Min 13-16
Run 300m Run 300m
Min 16-21 – 5 min AMRAP Min 16-21 – 5 min AMRAP
5 OHS 30/20 5 OHS 30/20
5 TTB 5 TTB
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