Workouts for the Week

 In Blog, Crossfit, WOD



Strength/Lower + single arm pulling
Three sets of:
Back Squat x 6-8 reps @ 30X1
Rest 90 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 90 seconds
(do not increase the weight if you can not keep the tempo evenly on both left and right) 

Four sets of 3-minute sprints of:
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups 


5 pull ups
10 Hand release Push Ups
15 squats 

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score is total number of rounds completed.


Strength/Oly Intense
Five sets of:
Hang Snatch x 3 reps
Rest 2-3 minutes
(Coach will help you decide if it power or full depth)

Every minute, on the minute, for 10 minutes, complete:
60/40kg Power Snatch x 3
Toes to Bar x 6
Box Jumps x 9 


Strength/Upper dynamic push
Push Press
*Set 1 – 3 reps
*Set 2 – 2 reps
*Set 3 – 1 reps
*Set 4 – 3 rep
*Set 5 – 2 rep
*Set 6 – 1 rep
Rest 2 minutes between sets and use that time to prep for the conditioning workout

Three rounds for time of:
120/70 Deadlift x 10 reps
Ring Dips/Hand release Push ups x 15 reps
Double-Unders x 30 reps

Wave loading explained –


Strength/Dynamic Single Leg + upper pulling
Three sets of:
Front Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Rest 2 minutes
Weighted Pull-Up x 2-3 reps
Rest 2 minutes
(try to exceed the weight from previous Monday) 

Three rounds for time of:
60/40kg Thrusters x 10 reps
Burpee Pull-Ups x 10 reps
300 Meter Run


Freaks on Friday


“Fight Gone Bad (New School)”
Three sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of 60/42.5kg Power Clean
60 seconds of 24″/20″ Box Jump Overs
60 seconds of 42.5/30kg Push Press
60 seconds of Burpees
60 seconds of Rest


Active Restoration + Conditioning

20 mins of Mobility.


Run 400 meter
3 Rounds of:
50 Double Unders/150 Singles/90secs of efforts
25 Med Ball Vtwists (l/r equals 1 rep)
400 meter Med ball run
3 rounds of:
15 Push ups
15 Deadlifts
15 Box Jumps (24/20)
400 meter Med Ball Run
Run 400m

-30 min cap-

Notes: Recommended weight is 60/40 for the deadlifts, newer athletes may use a lighter . This should not feel heavy.

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