Workouts for the Week

 In Blog, WOD

10300038_261630364008401_2879441808669163216_nNOTE: If you are new to Crossfit and Crossfit South London, please don’t cherry pick your workouts relative to your current fitness ability. Our Coaches are here to help scale and progress you through any workout that is prescribed.

Remember our policy: Technique Before Time, Technique Before Load: Mechanics→Consistency→Intensity


It’s a surprise…


Four sets of:
Shoulder Press x 3-5 reps @ 21X1
Rest 2-3 minutes – working on lower body mobility during rest periods

Complete as many rounds and reps as possible in 12 minutes of:
6 Handstand Push-Ups*
9 Ring Dips*
12 Toes to Bar
*Scale to wall climbs and HRPU


Five sets of:
Power Clean x 2.2.2
(rest 10 seconds between doubles)
Rest 3 minutes

Three sets for times of:
100 Double-Unders
30 Kettlebell Swings
15 Pull-Ups
Rest 3 minutes


Three sets of:
Bulgarian Split Squat x 8-10 reps each @ 30X0
Rest 30 seconds
Supinated Ring rows x 8-10 reps @ 2111
Rest 30 seconds

Rounds of 15, 12, 9 , 6 and 3 reps for time of:
(recommended weights 60/40kg)


Three sets of:
Bench Press x 6-8 reps @ 20X0
Rest 15-20 seconds
AFAP Push-Ups x 10-12 reps @ 10X0
Rest 3 minutes

Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups:
Row 500 Meters
Kettlebell Swings x 30 reps
Pull-Ups x Max Reps

In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements:
60 seconds of Wall Ball Shots
60 seconds of Rest
60 seconds of Hand Release Push-Ups
60 seconds of Rest
60 seconds of Box Jumps
60 seconds of Rest
60 seconds of Push Press (35/20kg)
60 seconds of Rest
60 seconds of Anchored Sit-Ups
60 seconds of Rest

One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.


Active Recovery and Mobility

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