Workouts for the Week

 In Crossfit, WOD
Base Peak
   
   
Monday – T Monday – T
6 Mins 6 Mins
8-10 Muscle Up Transitions 8-10 Muscle Up Transitions
20 Skips 20 Skips
2 Wall Climbs 2 Wall Climbs
 
(A1) Close Gip Bench @ 22X1 x 8-10 (A1) Close Gip Bench @ 22X1 x 3-4
rest 30 seconds rest 30 seconds
(A2) Single Arm Row @ 20X2 x 8-10 (A2) Single Arm Row @ 20X2 x 6-8
rest 30 seconds per arm rest 30 seconds per arm
rest 60 seconds after 2nd arm rest 60 seconds after 2nd arm
x 4 x 4
 
(B) 20 min AMRAP (B) 20 min AMRAP
Partners alternate after every row Partners alternate after every row
Row 300m Row 300m
10 Push Ups 10 Push Ups
20 KB Swings (24/16) 20 KB Swings (24/16)
30 Double Unders 30 Double Unders
 
Tuesday – T Tuesday – T
6 mins 6 mins
45s Headstand 45s Headstand
16 Walking Lunges 16 Walking Lunges
10 Kipping Swings 10 Kipping Swings
 
(A1) Split Squat @ 30X0 x 6-8 (A1) Split Squat @ 30X0 x 6-8
rest 45s per leg rest 45s per leg
(A2) Bicep Curls @ 2011 x 12-15 (A2) Bicep Curls @ 2011 x 12-15
rest 60 seconds rest 60 seconds
x 4 x 4
 
12min AMRAP 12min AMRAP
50m Heavy Suitcase carry per arm 50m Heavy Suitcase carry per arm
10 TGU alternate arms (24/16) 10 TGU alternate arms (24/16)
20 Goblet Squats (24/16) 20 Goblet Squats (24/16)
 
Wednesday – T Wednesday – T
Barbell Complex – 3 Rounds Barbell Complex – 3 Rounds
10 Bent over Row 10 Bent over Row
10 Muscle Snatch 10 Muscle Snatch
10 Behind Neck Press 10 Behind Neck Press
 
(A1) Assisted Pull Ups @ 40A1 x 3-5 (A1) Weighted Pull Up x 1.1.1
rest 90 seconds rest 10s per rep; rest 90 seconds after third
(A2) Push Ups @ 3311 x 3-5 (A2) Strict HSPU x 4-6 reps
rest 90 seconds rest 90 seconds
x 4 x 4
 
(B) 7 min AMRAP (B) 7 min AMRAP
10 Weighted Sit Ups 10 Toes To Bar
20 Box Jump Step Down (24/20) 20 Box Jump Step Down (24/20)
30 DB GTOH 30 DB GTOH
400m Run 400m Run
rest 3 min rest 3 min
7 min AMRAP 7 min AMRAP
2,4,6,8,10…. 2,4,6,8,10….
No Push Up Burpee Burpees
Barbell Row Pull Ups
rest 3 min rest 3 min
7 min AMRAP 7 min AMRAP
Run 400m Run 400m
30 DB Step Overs (20/16) 30 DB Step Overs (20/16)
20 Man Makers 20 Burpee Pull Ups
10 Weighted Sit Ups 10 Toes to Bar
 
Thursday – T Thursday – T
Partners alternate 3 rounds Partners alternate 3 rounds
Row 150m Row 150m
Rack Stretch Rack Stretch
 
Coach Led Barbell Complex Coach Led Barbell Complex
 
(A) RDL @ 3311 x 8-10 (A) Clean Complex
rest 2 minutes Power Clean + FS + Hang Clean + FS
x 5 rest 90 seconds
x 6
 
(B) 3 Min AMRAP (B) 3 Min AMRAP
Row for Cals Row for Cals
rest 2 mins rest 2 mins
3 Min AMRAP 3 Min AMRAP
12 Russian Swings 12 Hang Cleans (40/25)
12 Push Ups 12 Push Press (40/25)
12 Goblet Squats 12 Front Squats (40/25)
rest 2 mins rest 2 mins
repeat x 2 repeat x 2
 
Friday Friday
 
FoF FoF
 
Saturday Saturday
 
Teams of Two complete the following Teams of Two complete the following
25 min AMRAP 25 min AMRAP
10 Synchro Wall Balls 10 Synchro Wall Balls
10 Synchro Pull Ups 10 Synchro Pull Ups
400m Med Ball Run (20/10) 400m Med Ball Run (20/10)
 
Wall Balls – Partners must hit squat Wall Balls – Partners must hit squat
depth at same time and ball must depth at same time and ball must
hit target at same time hit target at same time
 
Pull Ups – Both members must have Pull Ups – Both members must have
chin over bar at the same time. chin over bar at the same time.
Scale to Jumping Pull Ups Scale to Jumping Pull Ups
 
Run – Must run together. Run – Must run together.
WallBall can’t touch the ground WallBall can’t touch the ground
Run will be restarted if ball is dropped Run will be restarted if ball is dropped
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