Workouts for the Week

 In Crossfit, WOD


Crossfit Perpetua Power Station London Battersea



OPEN GYM is now in effect.

Open gym will be on M-W-F from 4pm-6pm.

Weekends will be Sat 8.30am – 9. 30am 10.30 am– 12pm and Sunday 10.30-11.30.

All kit needs to be packed away by 12.30 and 6pm as to not disturb the class during the week.

To make use of open gym and keep you guys safe we have put some T & Cs in place;

* Minimum of 6 month’s CrossFit training experience at CFP
* A clear plan/program in place given to you by your CFP coach to work specifically on your weaknesses. There will be no WODS going on in this time, WOD’s are for the group classes only.
* You will book into open gym on Zen like you would a regular class .You will only be granted access to book into open gym if a coach has ok’d you on Zen.
* Sign a new waiver to state you are taking full responsibility for your safety during this time.

NB: You will need to book a session with a coach to assess your needs and weakness so she or he can show you the correct progressions and what exactly they want you to work on in open gym. You then come back at a frequency of your choosing and meet with them to make amendments to the program and move onto the next hurdle. Please contact your coach about open gym if you want to avail of this.

Monday

Strength/Upper Dynamic Push + Oly intense
Four sets of:
Push Press x 4-5 reps
Rest 2 minutes
Clean Pulls x 3 reps
(perform these with a focus on the mechanics of the first pull – chest up, weight balanced over mid-foot, then accelerate through the middle. Set right on every rep)
Rest 2 minutes

WOD
Five sets for max calories/reps of:
45 seconds of Rowing (for max calories)
30 seconds of Rest
45 seconds of Burpees (for max reps)
Rest 2 minutes

Tuesday

Strength/Single leg + Vertical pushing
Three sets of:
Bulgarian Split Squats x 4-6 reps each leg @ 30X1
Rest 90 seconds
Ring Dips x Max Reps
Rest 90 seconds

WOD
Four rounds for time of:
80/50kg. Front Squats x 5 reps
Pull-Ups x 10 reps
300 Meter Run
*Barbells taken from the ground

Wednesday

Strength/Midline + Skill
Four sets of:
Turkish Get-Ups x 2 reps
Rest 60 seconds
Kettlebell Swings x 25 reps
Rest 60 seconds

WOD
Three rounds for time of:
Power Clean x 10 reps (60/40kg.)
Hand-release Push-Ups x 20 reps
Double-Unders x 30 reps

Thursday

Strength
5 sets of:
Back Squat x 2-3 reps
Rest 3 minutes

WOD
In teams of two, partners alternate between movements to complete 4 sets each of:
Wall Ball Shots x 15 reps (10/6kg to 10′)
Toes to Bar x 10 reps
Burpee Box Jump-Overs x 5 reps (24″/20″ )

Friday
Freaks on Friday

Saturday

WOD
For time:
Row 1000 Meters
and then, 5 rounds of:
70/45kg. Shoulder to Overhead x 5 reps
Pull-Ups x 15 reps

Sunday – CrossFit + Recovery

35 min AMRAP:

300 meters Db/Kb Farmer’s Carry 
200 ft Bear Crawl
100 ft Burpee Broad Jump
50 Abmat Situps
40 Calorie Row
30 Db/Kb Thrusters
20 Hip Extensions
10 Db/Kb Turkish Getups, alternating

Notes: Recommended weight for experienced athletes is 24/16kg, but focus more on scaling to allow for continual movement. This should be complete at a Z1 pace (Conversational pace) 

 

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