Workouts for the Week

 In Crossfit, WOD

gym12

Monday

Strength
Three sets of:
Front Squat x 4-6 reps @ 41X1
Rest 2 minutes
Weighted Pull-Ups x 2-3 reps @ 2110
Rest 2 minutes

WOD
Five sets for times of:
Wall Ball x 15 reps
Pull-Ups x 15 reps
Rest 60 seconds

Tuesday

Oly Development
Five sets of:
High Hang Cleans

Rest 2 minutes

WOD
Complete as many rounds and reps as possible in 9 minutes of:
60/40kg Ground to Overhead x 3 reps
Ring Dips x 6 reps
Toes to Bar x 9 reps

Wednesday

Strength
Five sets of:
Bench Press x 4-6 reps @ 20X1
Rest 2-3 minutes

WOD
Three rounds for time of:
Push-Ups x 40 reps
400 Meter Run

Thursday

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

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)

Friday

Strength
15 mins of gymnastics

WOD
Freaks on Friday

Saturday

WOD
In teams of four, complete three rounds each of:
Run 400 Meters
Goblet squats x 30 reps
Burpees x 20 reps
Teams get only one workstation per exercise and one “rest” station. Athletes may not advance to the next workstation until their proceeding teammates have completed their work at that station.

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