Workouts for the Week

 In Crossfit, WOD

1907877_335477929956977_8264647111883921117_n

TEST WEEK

Monday

Strength – Lower bending TEST
Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest exactly 3 minutes between lifts over 75% of your 3-RM.

WOD – CF Benchmark TEST
“Jackie”
For time:
1000 Meter Row
50 Thrusters (45/33 lbs.)
30 Pull-Ups

Tuesday

Strength – Upper Pushing Test
Five sets of:
Press x 2-4 reps @ 20X1
Rest 90 seconds
WTD Plank 60-90secs
Rest 90 seconds

WOD
Three rounds for time of:
30 Kettlebell Swings (24/16 kg)
30 Push-Ups
400 Meter Run

Wednesday

Oly – TEST
Take 15 minutes and build to today’s 1RM Snatch

(If new to Olympic Lifting your coach will work on development)

WOD – CF Benchmark TEST
“Grace”
30 Reps for time of:
60/40kg Ground to Overhead

Thursday

Strength
Five sets of:
Back Squat @ 30X0 tempo
Rest 3-4 minutes after all sets above 75% of 1-RM
For the back squat, use a high-bar position and perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

WOD
In teams of three, row as many meters as possible in 18 minutes:
Set the Concept 2 erg for 500 meter intervals with 20 seconds of rest between intervals, and switch partners every 500 meters.

Friday

Strength – Upper Pressing TEST
Five or Six sets of:
Shoulder Press @ 20X1 tempo
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
For the shoulder press, perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

WOD
“Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps (24″/18″)
7 Burpees
7 Kettlebell Swings (24/16 kg)

Saturday

WOD – Rowing TEST
For time:
2000 Meter Row

Five rounds of:
5 Burpees Over Barbell
7 Front Squats (70/45kg)
9 Chest to Bar Pull-Ups

800 Meter Run

Recent Posts

Leave a Comment