Workouts of the Week

 In Crossfit, WOD

strength

Base Peak
   
   
Monday – C Monday – C
Barbell Complex Barbell Complex
Muscle Cleans Muscle Cleans
Scarecrow Cleans Scarecrow Cleans
Power Cleans Power Cleans
(A) In Ten Minutes (A) In Ten Minutes
Build to a heavy Power Clean Build to a heavy Power Clean
(B) WOD (B) WOD
2 Rounds for Times 2 Rounds for Times
15-12-9 15-12-9
Power Cleans @ 50/35 Power Cleans @ 50/35
Burpees over bar Burpees over bar
rest 12 minutes rest 12 minutes
   
   
Tuesday – T Tuesday – T
WU – 6 mins WU – 6 mins
10 Cossack Squats 10 Cossack Squats
10 Push Ups 10 Push Ups
45s Handstand 45s Handstand
(A1) Split Squats x 6-8 @ 30X0 (A1) Pistols x 12-16 alternating
rest 60 seconds rest 60 seconds
(A2) Push Ups x max @ 31X2 (A2) Dips x max @ 31X2
rest 60 seconds rest 60 seconds
x 4 x 4
(B) 8 Min AMRAP (B) 8 Min AMRAP
8 Sit Ups 8 TTB
8 Box Jumps (24/20) 8 Box Jump Overs (24/20)
8 Russian Swings (32/24) 8 KB Swings (32/24)
   
   
Wednesday – T Wednesday – T
WU – 6 Mins WU – 6 Mins
5 Arch to Hollow Rolls 5 Arch to Hollow Rolls
5 Ring Rows 3 Strict Pull ups
Run 100m Run 100m
(A1) Pull Ups x 3-4 @ 31X3 (A) Kipping Pull Up x max reps
rest 45 seconds rest 5 mins
(A2) Kipping Swing x 8-10 (B) Kipping Pull ups x 50% of max
rest 45 seconds rest 90 seconds
x 4 x 4
(B) 4 Rounds For Time (C) 4 Rounds For Time
10 Front Squats @ 70% 1RM 10 Front Squats @ 70% 1RM
Run 400m Run 400m
rest 2 mins rest 2 mins
Thursday – T Thursday – T
WU – 6 mins WU – 6 mins
Row 150m Row 150m
10 KB Deadlifts 10 KB Deadlifts
5 Maltese Push Ups 5 Maltese Push Ups
(A1) Deadlift x 10 Perfect Reps (A1) Deadlift x 10 Perfect Reps
rest 30 seconds rest 60 seconds
(A2) DB Shoulder Press x 6-8 (A2) HSPU x max effort
rest 60 seconds rest 60 seconds
x 4 x 4
Alternate Grips each set Alternate Grips each set
(1) Double Overhand (1) Double Overhand
(2) Weakest Mixed (2) Weakest Mixed
(3) Strongest Mixed (3) Strongest Mixed
(4) Alternate each Rep (4) Alternate each Rep
(B) Four Sets (B) Row 20s All Out
Row 90s For Calories rest 2:40
Rest 90 seconds x 4
Same scores each round
Friday – C Friday – C
Freaks on Friday Freaks on Friday
Saturday Saturday
Team Series Mash Up Team Series Mash Up
Courtesy of CF Cambridge Courtesy of CF Cambridge
25 min AMRAP 25 min AMRAP
In Teams of 2 complete the following In Teams of 2 complete the following
250 Double Unders* 250 Double Unders*
*partner must hold a 70/47.5 DL lockout *partner must hold a 70/47.5 DL lockout
75 Cal Row 75 Cal Row
60 weighted step ups (20″ box male and female) 60 weighted step ups (20″ box male and female)
(holding one 24/16 Kettlebell (holding one 24/16 Kettlebell
40 Clean & Jerks (70/47.5) 40 Clean & Jerks (70/47.5)
AMRAP AMRAP
1-2-3-4-5-6…. 1-2-3-4-5-6….
Thrusters (42.5/30) Thrusters (42.5/30)
Burpees Burpees
Partner 1 does 1 Thruster + 1 Burpee Partner 1 does 1 Thruster + 1 Burpee
Partner 2 Does 2 Thrusters + 2 Burpees Partner 2 Does 2 Thrusters + 2 Burpees
Partner 1 Does 3 Thrusters + 3 Burpees Partner 1 Does 3 Thrusters + 3 Burpees
and so on until the time cap and so on until the time cap
Recent Posts

Leave a Comment