Workouts For The Week

 In WOD

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NOTE: If you are new to Crossfit and Crossfit South London, please don’t cherry pick your workouts relative to your current fitness ability. Our Coaches are here to help scale and progress you through any workout that is prescribed.

Remember our policy: Technique Before Time, Technique Before Load: Mechanics→Consistency→Intensity

Monday 28th

Strength
Deadlift x 15 reps @ 2011
Rest 15-20 seconds
Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 10 reps @ 2011
Rest 15-20 seconds
Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 5 reps @ 2011
Rest 15-20 seconds
Handstand Push-Ups x Max Reps

Sub in 3-5 wall climbs for HSPU

WOD
Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Box Jumps (24″/18″)
10 Push Press (50/35kg)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

Tuesday

Strength
Four sets of:
Weighted Pull-Up x 2-3 reps @ 21X0
Rest 15-20 seconds
Strict Pull-Up x Max Reps @ 20X0
Rest 15-20 seconds
Hollow rock x 30-45 seconds (accumulated)
Rest 2 minutes

WOD
In teams of two, complete four rounds for time of:
30 Pull ups
400 Meter Run
(Partition the reps however like, both partners go on the run together.)

Wednesday

WOD
Complete as many rounds and reps as possible in 8 minutes of:
Row 250 Meters
5 Handstand Push-Ups/2 wall climbs
10 Thrusters (42.5,30kg)

Rest 8 minutes

Complete as many rounds and reps as possible in 8 minutes of:
40 Double-Unders
20/15 Hand-Release Push-Ups
10 Pull-Ups

Rest 8 minutes

Complete as many rounds and reps as possible in 8 minutes of:
20 Box Jumps (24″/18″)
15 Toes to Bar
10/5 Ring Dips

Thursday

Strength
Five sets of:
Back Squat x 3-5 reps @ 30X1
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps @ 2020
Rest 60 seconds

WOD
Complete as many rounds and reps as possible in 10 minutes of:
Deadlift x 1 rep
Hang Power Clean x 1 rep
Front Squat x 1 rep
Push Press x 1 rep
(You must perform 5 burpees any time the weight settles on the ground. Loads: Men=50kg, Women=30kg)

Friday

Strength
Four sets of:
Push Press x 4-6 reps @ 11X1
Rest 90 seconds
Dumbbell Walking Lunge x 20 steps
Rest 90 seconds

WOD
Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups:
Row 500 Meters
No Push Up Burpee x 20 reps
Pull-Ups x Max Reps

Saturday

WOD
Complete as many rounds and reps as possible in 20 minutes of:
50 Wall Ball Shots
40 Kettlebell Swings
30 Burpees
20/10 Pull-Ups
100 Meter run

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