Weekly Workouts

Monday

Skill
Back Squat
Performance and RX
Warm Up 5@50%, 5@60%, 3@70%, 2@80%, 2@85% (10 Minutes)
Working Sets:  Every 3 Minutes for 12 Minutes (4 Sets)
1 Back Squat @90-95%

Fitness: 10 Sets
5 Back Squat (Moderate)
5 Box Jumps (Step Down)
Rest as Needed

WOD: “Helen” (CFW Member Chosen Girl WOD)
3 Rounds
400 M run
21 KBELL Swings
12 Pull Ups


Tuesday

Skills
3-4 Sets for Quality
8-12 Strict Dips @Ability Level
Rest 20 Seconds
10-12 Single Leg Straight Leg Dead Lift w/DBELLS
https://www.youtube.com/watch?v=an8gWipT47Q
Rest 20 Seconds
Max L-Sit on Parl. (Performance) RX + Fitness: 30-60 Second Push Up Plank
Rest 20 Seconds

WOD
Grunt Work 20-25 Minutes
21 Turkish Get Ups Right Arm
50 KBELL Swings
21 Turkish Get Ups Left Arm
50 KBELL Swings
Run 1 Mile or Row 2000 M or Bike 100/75 Calories or Ski 75/50 Calories

Wednesday

WOD
“The Ghost”
6 Rounds for Reps
1 Minute of Rowing
1 Minute of Burpees
1 Minute of DU or Singles
1 Minute of Rest

Optional Strength Work: Every 2 Minutes for 16 Minutes (8 Rounds)
5 Deficit Dead Lifts (Standing on #45 Pound Plate) 60-75%

Thursday

Skills/WOD (Performance/RX/Fitness) Task Completion
Cash in: 5 Rounds
Bear Crawl Sled Drag (Athlete A) Length of Rig 70/45, 45/25, 25/10
Bear Crawl Sled Drag (Athlete B) Length of Rig
Then... Task Complete
100/80-Calorie Row (Male/Female)
50 Box Jumps 24/20
80/60 Calorie Assault Bike (Male/Female)
40 Box Jumps
400 M Run Both Partners
30 Box Jumps
Then… 600 M Overhead Barbell Carry
75/55, 65/45, 45/15 (DO NOT DROP THE BAR ON THE PAVEMENT)


Friday

Skills
Squat Clean/Dead Lift/Push Jerk Instruction and Warm Up 15-20 Minutes
Every 1:30 for 7 Minutes (5 Sets)
3 Dead Lifts + 2 Squat Cleans + 2 Push Jerks
Climb in weight

WOD 
Hero WOD “Santora”
3 Rounds for Total Reps
1-Minute of Squat Cleans 155/105, 135/85, 95/55
1-Minute of Shuttle Sprints 20 Feet Running Forward and 20 Feet Backwards
1-Minute of Dead Lifts 245/165, 205/135 or Scale Accordingly
1-Minute of Push Jerks 155/105, 135/85, 95/55
Rest 1-Minute

For equipment and safety purposes ALL athletes will use 1 bar.  Athletes will have to change weights for the DL.

 

 

CrossFit Wilsonville