Workouts for the Week

 In Blog, WOD

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Congrats to our athletes who competed in this weekend’s CrossFit Dublin vs. CrossFit South London Throwdown!

Monday

Strength
Four sets of:
Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Rest 90 seconds
Supinated-Grip Pull-Ups x Max reps @ 2110
Rest 90 seconds

WOD
Three rounds for time of:
Front Squats x 8 reps
400 Meter Run

(Barbell originates from the ground – no racks. Recommended weights are 85 / 60kg but athletes are encouraged to scale up. The eighth rep should be a battle.)

Tuesday

Strength
Eight sets of:
Shoulder Press @ 20X1
Set 1 – 5 Reps
Set 2 – 3 Reps
Set 3 – 3 Reps
Set 4 – 2 Reps
Set 5 – 2 Reps
Set 6 – 1 Rep
Set 7 – 1 Rep
Set 8 – 1 Rep
Rest 2 minutes between each set. Use time to mobilize lower body. 

WOD
Four rounds for time of:
Double-Unders x 50 reps
Wall Ball Shots x 15 reps
Toes to Bar x 10 reps

Wednesday

Strength
Four sets of:
Back Squat x 6-8 reps @ 30X1
Rest 2 minutes
Weighted Pronated-Grip Pull-Ups x 5-7 reps
Rest 2 minutes

WOD
“Little Bear”
Three sets of:
Barbell Complex x 5 reps
Rest 2 minutes between sets

The Barbell Complex=
Power Clean
Front Squat
Shoulder to Overhead
Back Squat
Shoulder to Overhead

Thursday

Strength
Snatch
Take 15-20 minutes to build to a heavy single or triplet

WOD
Complete as many rounds and reps as possible in 9 minutes of:
3 Power Snatches (60/42.5kg)
6 Handstand Push-Ups
9 Ring Dips

Friday

Complete as many rounds and reps as possible in 7 minutes of:
10 Burpees
100 Meter Run

Rest 3 minutes, and then . . .

Complete as many rounds and reps as possible in 7 minutes of:

Kettlebell Swings x 15 reps
Push-Ups x 10 reps

Rest 3 minutes, and then . . .

Complete as many rounds and reps as possible in 7 minutes of:
Box Jumps x 15 reps
Pull-Ups x 10 reps

Saturday

Three sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Kettlebell Swings (24/16 kg)
60 seconds of Box Jumps (24″/20″)
60 seconds of Push Press (42.530kg)
60 seconds of Rowing (for Calories)
Rest 60 seconds

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