Workouts for the Week

 In Crossfit, WOD

gym20

Base Peak
Monday – T Monday – T
(A1) SA DB Press x 6-8 @ 20X1 (A1) HSPU x 4-5 or 60% of max
rest 30 seconds rest 30 seconds
(A2) Scap Pull Ups x 15-20 (A2) Scap Pull Ups x 15-20
rest 60 seconds rest 60 seconds
x 5 x 5
(B) Five Rounds (B) Five Rounds
6 CTB Pull Ups / Pull Ups 3 Muscle Ups / CTB Pull Ups
12 Push Press (50/35) 12 Push Press (50/35)
200m Run 200m Run
 
Tuesday – T Tuesday – T
(A) Goblet Squat @ 20X1 x 20 reps (A) Back Squat @ 20X1 x 20 reps
Go heavier again! use 55% of 1RM
(B) Row 500m @ 2k pace – 3s (B) Row 500m @ 2k pace – 3s
rest 2-2:30 rest 2 – 2:30
x 6-8 x 6-8
 
Wednesday – T Wednesday – T
(A1) Pull Ups x 2 (A1) Strict Pull Ups x 60% max
rest 60 seconds rest 45 seconds
(A2) FLR/Wall Cimb hold x 45s (A2) Wall Climb Shoulder Taps x 15-20
rest 60 seconds rest 60 seconds
x 5 x 5
(B) EMOM x 18 (B) EMOM x 18
1) Tuck Ups x 15 1) TTB x 8 + 10 KB Swings (24/16)
2) 8 Push Ups + 10 KB Swings 2) Burpees x 12
3) 50 Doubles or 40sec attempting 3) Double Unders x 50
 
Thursday – C Thursday – C
(A) Strict Press x 4-6 @ 31X1 (A) Jerk Practice
rest 90 seconds Take 65 -75% 1RM
x 4 perform 6 sets of 3 perfect reps
(B) 12 Minute AMRAP (B) 12 min AMRAP
15 Hang Power Cleans 40/25 15 Squat Cleans 50/35
10 Shoulder to Overhead 10 Shoulder to Overhead
5 CTB/Pull ups 5 Muscle Ups
 
Friday – M Friday – M
(A) GobletSquat @ 20X1 x 20 (A) Back Squat @ 20X1 x 20
Heavier than last attempt use 57.5% of 1RM
(B) Freaks on Friday (B) Freaks on Friday
 
Saturday Saturday
Against your partner Against your partner
Max Wall Balls while partner runs 200m Max Wall Balls while partner runs 200m
rest 60s rest 60s
x 10 (5 sets each, alternate each time) x 10 (5 sets each, alternate each time)
rest about 5 minutes rest about 5 minutes
10 min Partner AMRAP 10 min Partner AMRAP
10 Burpees 10 Burpees
15 KB Swings 15 KB Swings
30 Double Unders 30 Double Unders
alternate exercises alternate exercises

 

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