Workouts for the Week

 In Crossfit, WOD

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Monday

Strength
Take 10-12 minutes and build to a heavy, but not necessarily 1RM Power Clean

WOD

Three sets for times of:
500 Meter Row
85/60kg Power Clean x 15 reps
Burpees x 30
Rest 3 minutes
(Post times for all three sets – e.g., 1:36/1:44/1:57)

Tuesday

Strength
Take 12-15 minutes to build to a 1-RM Shoulder Press

WOD
Complete as many rounds as possible in 12 minutes of:
3 Handstand Push-Ups
6 Ring Dips
9 Pull-Ups
300 Meter Run

Wednesday

In teams of three, complete 5 sets each of:
500 Meter Row
Burpee Box Jump Overs x 15 reps
50/35kg Overhead Squats x 10 reps
Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task.

Thursday

Strength
Take 6-8 minutes to build to a heavy 3-rep Deadlift

and then . . .
Deadlift x 15 reps (touch and go)
Rest 30 seconds
Ring Push-Ups x Max Reps

Rest 3 minutes

Deadlift x 10 reps (touch and go)
Rest 30 seconds
Ring Push-Ups x Max Reps

Rest 3 minutes

Deadlift x 5 reps (touch and go)
Rest 30 seconds
Ring Push-Ups x Max Reps

Select the loads such that each set of deadlift is challenging, but doable with good mechanics.

WOD
Four rounds for max reps of:
30 seconds of Kettlebell Swings (32/24 kg)
Rest 30 seconds
30 seconds of Double-Unders
Rest 30 seconds

Friday

Freaks on Friday

Saturday

WOD
In teams of three, complete five rounds each of:
Run 400 Meters
20 Burpee Box Jump-Overs (24″/20″)
30 Shoulder to Overhead (35/22.5kg) – barbell may not touch the ground at any point once the workout starts)
All athletes may be working at the same time. Athletes will start at separate stations and may advance to their next station only after all teammates have completed their stations.
The barbell may not touch the ground at any point during this workout. You and your teammates are responsible for keeping it off the floor, meaning that you will have to care for it in transitions without setting it down…and continuing to hold the barbell at your station until your teammates are ready to rotate .

PENALTY – If the barbell touches the ground at any point throughout the workout, ALL team members must immediately perform 10 burpees before resuming their tasks.

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