Workouts for the Week

 In WOD

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NOTE: 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

Monday

Strength
Three sets of:
Deadlift x 6-8 reps @ 2011
Rest 90 seconds
Ring Dips x Max Reps
Rest 90 seconds

WOD
Three rounds for time of:
500 Meter Row
15 Hand-Release Push-ups
25 Kettlebell Swings (32/24kg)

Tuesday

Strength
Take 15 minutes to build to a heavy Jerk

WOD
Four sets for max reps of push press against a 2-minute running clock, with 2 minutes of rest between sets:

Row 300 Meters
Push Press (50/35kg)

Wednesday

Strength
Four sets of:
Clean and Jerk x 1.1.1
(rest 7-10 seconds between singles)

Rest 2-3 minutes between sets

WOD
For time:
40 Calorie Row
40 Shoulder to Overhead (42.5/30kg)
40 Box Jump Overs (24/20″) 

Thursday

Strength
Six sets of:
Back Squat
Set 1 – x 3 reps
Set 2 – x 2 reps
Set 3 – x 1 rep
Set 4 – x 3 reps
Set 5 – x 2 reps
Set 6 – x 1 rep
Rest 3-4 minutes between sets

WOD
Complete as many rounds and reps as possible in 10 minutes of:
5 Burpee Pull-Ups
10 Kettlebell Swings (32/24 kg)
20 Wall Ball Shots

Friday

WOD
Against a 4-minute running clock, perform the following for max reps:
Run 600 Meters
Push-Ups x Max Reps 

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:
10 Box Jumps (24″/20″)
10 Pull-Ups

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:
5 Burpees
5 Thrusters (42.5/30kg)

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:
30 Double-Unders
10 Toes to Bar

Saturday

Team Hero WOD – To Be Announced…

Keep checking back on the blog for more information on upcoming events!

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