Workouts for the Week

 In Crossfit, WOD

wod22

Monday

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
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

WOD

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

Thursday

OLY Development
Snatch
Take 15-20 minutes to build to a heavy single.

WOD
Complete as many rounds and reps as possible in 9 minutes of:
3 Power Snatches (60/40kg)
6 Handstand Push-Ups
9 Ring Dips

Friday

 

Kris 2 Carson WOD

This Friday all Freaks on Friday classes will be partaking in the GetKris2Carson community WOD. Kris is the first ever Irish person to qualify for the Games. There is a workout fundraiser on Friday across Ireland to help get him to the Games.

You can buy a t-shirt to support the event or you can donate at the gym in class!

http://www.blkboxfitness.com/products/get-kris2carson-t-shirts?variant=2629509316

Saturday

WOD
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 (42.5/30kg)
60 seconds of Rowing (for Calories)
Rest 60 seconds

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