Workouts for the Week

 In Crossfit, WOD

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Base Peak
   
   
Monday – T Monday – T
WU – 6 Mins WU – 6 Mins
150m Row 150m Row
5 Muscle Up Transitions 5 Muscle Up Transitions
30s Thoracic Spine Stretch 30s Thoracic Spine Stretch
(A1) Front Squat @ 22X1 x 6 (A1) Front Squat @ 22X1 x 3
rest 60 seconds rest 60 seconds
(A2) Chin Ups @ 21X1 x 4-6 (A2) Muscle Ups @ 21X1 x 4-6
rest 60 seconds rest 60 seconds
x 5 x 5
(B) 3 Sets for Times (B) 3 Sets for Times
Row 200m Row 200m
20 Wall Balls 20 Wall Balls
rest 60s rest 60s
Tuesday – C Tuesday – C
WU – 6 Mins WU – 6 Mins
20s Headstand to 20s Plank 5 Headstand to Plank
10 Kipping Swings 10 Kipping Swings
15s Jefferson Curl Stretch 15s Jefferson Curl Stretch
(A) EMOM x 16 (A) EMOM x 16
(1) Strict Seated DB Press x 6-8 (1) Strict HSPU x 4-6
(2) Hanging Leg/Knee Raise x 12-15 (2) TTB x 6-8
(B) 7 RFT (20 min CAP) (B) 7 RFT (20 min CAP)
7 Burpees 7 Burpees
14 Box Jumps 14 Box Jumps
21 KB Swings 24/16 21 KB Swings 24/16
Wednesday – T Wednesday – T
WU – 6 Mins WU – 6 Mins
10 SL RDL 10 SL RDL
10 Arch ups 10 Arch ups
10 OHS 10 OHS
(A) Goblet Squat x 20 reps (A) Back Squat x 20 Reps @ 60% 1RM
(B) Sumo Deadlift x 6-8 (B) Deadlift x 3
rest 2 minutes rest 2 minutes
x 4 x 4
(C) EMOM x 12 (C) EMOM x 12
(1) Row 45s HARD (90%) (1) Row 20/15 Cals
(2) Rest (2) Rest
Thursday – T Thursday – T
Barbell Complex Barbell Complex
Bent Over Rows Bent Over Rows
Hang Power Snatch Hang Power Snatch
Hang Power Clean Hang Power Clean
(A1) Bench Press @ 21X1 x 6-8 (A1) Bench Press @ 21X1 x 3
rest 45 seconds rest 45 seconds
(A2) Supinated BB Row @ 21X1 x 6-8 (A2) Supinated BB Row @ 21X1 x 6-8
rest 45 seconds rest 45 seconds
x 6 x 6
(B) EMOM x 16 (B) EMOM x 16
(1) 30s max KB Swings (1) 20s max Hang P. Snatch (50/35)
(2) 30s max Box Jump Overs (24/20) (2) 30s max Box Jump Overs (24/20)
(3) 30s max Air Squats (3) 20s max Hang P. Clean (50/35)
(4) Rest (4) Rest
Friday – M Friday – M
FoF FoF
Saturday Saturday
Teams of 2 Teams of 2
30 minute AMRAP 30 minute AMRAP
Partner 1: 1 Round Cindy Partner 1: 1 Round Cindy
Partner 2: 200m Med Ball Run Partner 2: 200m Med Ball Run
Alternate after each Run Alternate after each Run

 

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