Workouts for the Week

 In Crossfit, WOD

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Base Peak
Monday – T Monday – T
W/U 6 Minutes W/U 6 Minutes
10 Wall Squats 10 Wall Squats
6-8 Muscle Up Transitions 6-8 Muscle Up Transitions
3 Wall Climbs 3 Wall Climbs
(A) Goblet Squat @ 20X1 x 20 (A) Back Squat @ 20X1 x 20
Heavier than last attempt use 45% 1RM
(B) Pull Ups x 3 @ 51A1 (B) Strict Pull ups x 6,2,6,2,6,2
rest 60 seconds Rest 2 minutes between sets
(B1) Chin Over Bar Hold x 10-15s as heavy as possible
rest 60 seconds
x 5 (C) 90 Second AMRAP
(C) 90 Second AMRAP 3 Bar Muscle Ups
6 Push Ups 6 Pistols
6 High Step Ups 90 Second AMRAP
90 Second AMRAP Row for Cals
Row for Cals 90 Second Rest
90 Second Rest x 3
x 3
Tuesday – T Tuesday – T
W/U 6 Minutes W/U 6 Minutes
20s Headstand + 20s Hollow Plank 5 Headstand to Planks
10 Cossack Lunges 10 Cossack Lunges
30s Hollow Body 20 Hollow Rocks
(A1) Seated Dumbell Press @ 21X1 x 6-8 (A1) HSPU x 3-4 or 60% of MAX
rest 30 seconds rest 30 seconds
(A2) Weighted or one arm Active Hang x 30s (A2) Weighted or one arm Active Hang x 30s
rest 60 seconds rest 60 seconds
x 5 x 5
(B) 30-20-10 (B) 30-20-10
Overhead Lunges Overhead Lunges 50/35
Push Ups Push Ups
Run 400m Run 400m
60s Rest 60s Rest
Wednesday – T Wednesday – T
W/U 6 minutes W/U 6 minutes
10 KB Deadlifts 10 KB Deadlifts
10 Straddle Sit Ups 10 Straddle Sit Ups
10 Arch Ups 10 Arch Ups
(A) EMOM x 20 (A) EMOM x 20
1) Sumo Deadlift @ 70% x 3 1) Sumo Deadlift @ 70% x 3
2) V-Ups x 8-12 2) TTB x 40% of max set
(B) Row 500m @ 2k pace – 3s (B) Row 500m @ 2k pace – 3s
rest 2min rest 2min
x 4 x 4
Thursday – C Thursday – C
W/U Coach Led Barbell Complex W/U Coach Led Barbell Complex
Snatches Snatches
Cleans Cleans
(A) Front Squat x 6-8
rest 90 seconds (A1) Front Squat x 6
x 6 rest 90 seconds
(A2) Front Squat x 4
(B) Three Rounds rest 90 seconds
21 KB Swings (A3) Front Squat x 2
15 Wall Balls rest 90 seconds
9 Pull Ups x 2
(B) 9 Squat Snatches @ 60/40
9 Muscle Ups
15 Squat Cleans @ 60/40
15 CTB Pull Ups
21 Deadlifts @ 60/40
21 Pull ups
Friday – M Friday – M
(A) Goblet Squat @ 20X1 x 20 (A) Back Squat @ 20X1 x 20
Heavier than last attempt use 47.5% 1RM
FoF – Eoghan FoF – Eoghan
Saturday Saturday
Teams Of 4 Teams Of 4
Complete 5 Rounds Each Complete 5 Rounds Each
1) 15 Thrusters 42.5/30 1) 15 Thrusters 42.5/30
2) 300m Run 2) 300m Run
3) 400m Row 3) 400m Row
4) Rest 4) Rest
Follow the leader style. Can’t start next Follow the leader style. Can’t start next
exercise until everyone has finished exercise until everyone has finished
their exercise their exercise
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