WOD of the week

Week 05!

CROSSFIT 

 

MONDAY

STRENGTH

5-5-5-5
Tempo Strict Press (1111)

(Score is Weight)


WORKOUT

FOR TIME
25 Push Press (43/30)|(30/20)

Immediately into...

7 ROUNDS

6/4 Cal Bike
12 Slam Balls (9/5)

Immediately into...

25 Push Press

(Score is Time)

 


TUESDAY

STRENGTH

5-5-5-5
Tempo Deadlift (1111)

(Score is Weight)


WORKOUT

"BLACK WIDOW" FOR TIME

40-30-20-10 Up-Down

80-60-40-20
Double Unders

3-3-3-3
Deadlift (85/60)|(60/45)

-10:00 Hard Cap-

*Last Seen on 9/11/19 (Score is Time)


WEDNESDAY

STRENGTH

EMOM x 6 MINUTES

MIN 1 - 10-15 SA DB Incline Bench Press (R)


MIN 2 - 10-15 SA DB Incline Bench Press (L)

(Score is Weight)


WORKOUT

"NCFIT S&C BASELINE I"


I. AMRAP x 6 MINUTES Max Rower

(Score is Cals)

-Rest as Needed-

II. AMRAP x 6 MINUTES

5 Strict Pull-ups

10 Push-ups

(Score is Rounds + Reps)

 


THURSDAY

STRENGTH

EVERY :40 FOR 10 SETS

3 Hang Power Cleans

*Keep loading moderate.

(Score is Weight)



WORKOUT

EVERY 1:30 x 7 SETS

5 Hang Power Cleans (60/43)|(43/30)
10 Lateral Burpees Over Bar

(Score is Each Round for Time)


FRIDAY

 STRENGTH

5-5-5-5
Tempo Back Squat (1111)

(Score is Weight)


WORKOUT

"NCFIT S&C BASELINE II"

400m Row (Score is Time)

-Rest 3:00-

ON A 7:00 RUNNING CLOCK...


Row 1000m then in the Remaining Time Max Back Squats (61/43)|(43/30)

(Score is Time + Reps)

 

SATURDAY

WORKOUT

AMRAP x 20 MINUTES

40 Single DB Front Squat (22.5/16)|(16/10)
30 Sit-Ups
20 Alt. DB Snatch
10 Alt. Single DB Burpee

*For both the DB Snatch and DB Burpee, athletes must switch arms when the DB goes back to the ground.

(Score is Rounds + Reps)

COOL DOWN

FOR RECOVERY 7:00 of Yoga Flow...

1:00 Dragon (L)
1:00 Dragon (R)

2:00 Forward Seated Fold 1:00 Saddle Archer (L) 1:00 Saddle Archer (R) 1:00 Rebound Recovery

(No Measure)


SUNDAY

WORKOUT

PARTNER WORKOUT

IN TEAMS OF 2...

FOR TIME


60 Cal Row
60 Pull-Ups
40 Deadlift (125/85)|(85/60)
200 Double Unders
60 Cal Row
200 Double Unders
40 Deadlift
60 Pull-Ups
60 Cal Row

*P1 works while P2 rests. Switch every 10 or 15 cal on the rows.
Workout must be complete in order. Split up reps of Pull-Ups, DL, and DU any way between partners.

(Score is Time)


 

POWERLIFTING

MONDAY

 A.) Benchpress
C-table, 3 reps
B.) Squat (paused)
C-table, 3 reps
 

TUESDAY

 A.) Deadlift (Prefered Style)
C-table, 3 reps
B.) FrontSquat
B-table, 5 reps

WEDNESDAY

 A.) Strictpress
C-table, 3 reps

 

 B.) Benchpress (narrow grip)
B-table, 5 reps

 

 C.) Pullups Or Curls
5 sets of 6-12  Reps

THURSDAY

A.) Squat
C-table, 3 reps 
B.) Deadlift (Non-Prefered Style)
C-table, 3 reps 
C.) Benchpress
C-table, 3 reps (With pauses)

GYMNASTICS


A) Warmup
10 Hanging scapula pulls
10 Arch Rocks
10 Cosack squats
x3
*easy flow
B) Toes to bar
Focused practice
Work in pairs
20 min 
C) Teams of 2 AMRAP 12 min
10 RC
20 HSPU
30 T2B
20 Ring dips
*Rounds for Quality
**Split work evenly
D) Tabata Arch Hold
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