Workouts for the Week

 In Crossfit, WOD

14

Monday

Strength – Upper Press


Five sets of:
Press x 4-6 reps

Rest 30 seconds
60 seconds of Double-Unders 
(use this as skill practice if you are not proficient with double-unders, triple unders are a option for you rope demons)
Rest three minutes

WOD

Complete as many rounds and reps as possible in 10 minutes of:
HSPU x 5 reps

Chest-to-Bar Pull-Ups x 10 reps

100 Meter Run

Tuesday

Strength – Lower Squat + Upper Press


Five sets of:

Back Squat x 4-5 reps @ 30X1
(as heavy as possible)

Rest 20 seconds
Max Push Ups at a tempo of 41×1
Rest 3 Minutes

WOD

Complete for time of the following:

12 Power Cleans @ 60/40kg

Row 400 Meters
9 Power Cleans @ 60/40kg
Row 400 Meters

6 Power Cleans @ 60/40kg
Row 400 Meters

3 Power Cleans @ 60/40kg

Wednesday

Strength – Upper Pull + Lower Bend


Four sets of:

Ring Rows x 10-12 reps @ 2111
(get as horizontal as possible)

Rest 90 seconds

Good Mornings x 6-8 reps @ 3010

Rest 90 seconds

WOD

Three rounds for time of:
15 Burpees
30 Kettlebell Swings (24/16 kg)

Thursday

Oly


Take 10-12 minutes to work up to a heavy-ish Clean & Jerk

WOD


Two sets for max reps of:


60 seconds of Squat Clean & Jerk

Rest 60 seconds (use 75% of todays heavy C+J)

+

Three rounds for time of:
50 Sit-Ups

400 Meter Run

Friday

Strength – Lower dynamic Squat

In five or six attempts, build to a 3-RM Thruster

WOD


Complete as many rounds and reps as possible in five minutes of:
60/40kg. Thrusters x 5 reps

Pull-Ups x 10 reps
Then rest exactly five minutes, and then…
Complete as many rounds and reps as possible in five minutes of:

Burpees x 10 reps

Wall Ball x 10 reps

Saturday

Community WOD

Four 5-minute quarters for max reps in teams of three of:

3 Box Jump Overs 24/20″
6 Push Press @ 45/30kg

9 Kettlebell Swings
Rest 3 minutes between quarters.
Only one team member may be working at any one time, and that team member must cycle through each exercise before the next teammate may begin.

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