WOD of the week

Week 43!

CROSSFIT:

MONDAY 

 

STRENGTH
10-10-10-10
Bench Press*
*Sets must be unbroken.
WORKOUT
AMRAP x 9 MINUTES
8 DB Bent Over Row (15/10)
8 DB Ground to OH
150m Row
 

TUESDAY

 

STRENGTH
EVERY 00:45
FOR 10 SETS
3 Back Squats*
*Increase weight every other round. Keep weight moderate-heavy.

 

WORKOUT

10 ROUNDS FOR TIME
10 Thrusters (35/25)
10 Push-ups
-15:00 Time Cap-

 

 

WEDNESDAY

STRENGTH
EVERY 00:45
FOR 10 SETS
3 Push Press*
*Increase weight every other round. Keep weight moderate-heavy.

 

WORKOUT

4 SETS
15 Box Jumps (60/50)
12 Push Press (50/35)
9 Toe 2 Bar
-1:30 Rest b/t Sets-

THURSDAY

 

 

STRENGTH

EVERY 00:45

FOR 10 SETS

3 Deadlifts*

*Increase weight every other round. Keep weight moderate-heavy.

 

NCFIT BENCHMARK WORKOUT

"QUANTUM LEAP"

FOR TIME


10 Deadlifts (85/60)

10 Jumping Lunges

15/12 Cal Bike

20 Deadlifts (70/50)

20 Jumping Lunges

25/20 Cal Bike

40 Deadlifts (50/30)

40 Jumping Lunges

50/40 Cal Bike

*have the barbells set for quick removal of weights

 

-14:00 Hard Cap-

 

FRIDAY 

STRENGTH

3 SETS


20 Banded Lat Pull-downs

15 DB Lat Pull-Overs

7 Pull-ups

-1:30 Rest b/t Sets-

 

WORKOUT

EMOM x 12 MINUTES

MIN 1 - 200m/150m Row

MIN 2 - 8 Renegade Row (15/10)

SATURDAY

 

 
PARTNER WORKOUT
IN TEAMS OF 2...

4 ROUNDS FOR TIME

45 Cal Bike
25 "Synchro" Plate Ground to OH (20/15)

45 Cal Bike
25 "Synchro" Sit-ups
*For the bike, athletes share the work...P1 works while P2 rests.
For the "Synchro" movements, both athletes work at the same time and must complete 25-25 reps each while moving in unison.
-35:00 Time Cap-

 

COOL DOWNFOR RECOVERY
10:00
Flow Stretching
Suggested Flow...

3:00 Lower Body
3:00 Lower Back / Midline 3:00 Upper Body
1:00 Prone Nasal Breathing

SunDAY

 
EXTENDED WARM-UP
ON A 8:00
RUNNING CLOCK...

Build to Squat Clean for the Workout
*Shorter time here is intentional...weight should be something that is "heavy" but you know you can hit for an automatic single every time.

 

WORKOUT
AMRAP x 18 MINUTES*
5 Pull-Ups
10 Push-Ups
15 Air Squats
*Every 3:00, including at 3,2,1 go...perform 3 Squat Cleans (Athlete Choice, Moderate-Heavy).
 

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

TUESDAY/Wednesday

A) Warmup (6 min)
3 Rounds for quality:
10 Scapula protractions (plank)
10 L-sit floor press
10 Hollow rocks
B) EOMOM 10 min: Ring Dips
5-8 Rings dips
(work in pairs / each set of rings)
Tempo @3313
(3 s down, 3 s in bottom, 1 sec up, 3 sec in top)
Scale:
1. Ring dips (no tempo)
2. Banded Ring dips
3. Regular dips from boxes with DB as handles
4. Boxdips (feet on ground)
between sets: 15 sec Hold in top of pullup
intent: build pressing strength & good shoulder support
C) AMRAP 12 min - Teams of 2
20 Pullups
30 Cal AB
20 HSPU
30 Pistols
after 6 min - do 20 m HSW
 
*Goal: Aim for at least 3 rounds. Split work evenly and strive to move well in each movement.
Scale:
1. Pullups: 1. Banded, 2. Jumping, 3 Ring rows
2. HSPU: 1. Sitting DB presses, 2. Pike Pushups
3. Pistols: 1. Assisted pistols, 2. 2x reps in Airsquats
4.  HSW: 1. Assisted HSW, 2. Wheelbarrow walk
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