Weekly Workouts


5 Rounds 15 Minute Cap
10 Power Cleans (Performance 155/105, RX 135/85, Fitness 95/65)
10 Box Jumps 24/20

Athletes should pick a weight they can start with 5-10 unbroken reps. Athletes  should also consider a weight in which they can limit rest periods in between reps/sets when they are fatigued.  Think 5-8 Seconds of rest.  In training we always recommend stepping down from the box.

Squat Program:
OH Squat
4 Reps Every 2 Minutes for 12 Minutes (6 Sets)
Heavier than last week



Running Intervals
3 Rounds for Time:
600 M Run Rest 1 Minute
200 M Run Rest 20 Seconds
400 M Run Rest 40 Seconds
600 M Run
Rest 5 Minutes (5,400 Meters)

Assault Bike Intervals
1 Minute Max Calories 1 Minute Rest
2 Minute Max Calories 2 Minute Rest
3 Minute Max Calories 3 Minute Rest
4 Minute Max Calories 4 Minute Rest
5 Minute Max Calories 5 Minute Rest
Record Total Calories

Rowing Intervals
4 Rounds
4 Minutes Max Meters Rowed
Rest 2 Minutes
Record Total Meters

Shoulder and Pull Up Development
1- Box Walk Around 2-4 Reps
2- 5 Negative Pull Ups
3- 7/7 Powell Raises Each Side
4- 8-12 Strict HSPU or Perfect Push Ups


Dead Lift 12-14 Minutes
Every 2 Minutes for 8 Minutes
3 Dead Lifts (Climb in weight but no more than 80%)

2 Rounds
10 Burpee Over the Barbell
10 Dead Lifts (Performance 225/155, RX 185/115, Fitness 135/85)
Rest 2 Minutes
2 Rounds
20 Burpee Over the Barbell
5 Dead Lifts (Performance 275/185, RX 225/155, 155/105)

Athletes should focus on DL mechanics and not overextending at the top of the movement.  Focus on bracing the core and choosing a weight that is moderate but challenging.  The burpees should be at a 90-95% pace.


Pull Up and Shoulder Development
For Time Pyramid Rep Scheme
Performance: 1 to 7 to 1 C2B and GHDSU 2-4-6-8-10-12-14-12-10-8-6-4-2
RX: 1 to 7 to 1 Pull Ups and 2-4-6-8-10-12-14-12-10-8-6-4-2 Barbell Sit Up
Fitness: 1 to 5 to 1 Strict Pull Up and 2-4-6-8-10-12-14-12-10-8-6-4-2 Hollow Rocks

Grunt Work
Ski Erg 20/15 Calories
10 Devils Press (Athletes Choice, Performance 50/35)
Ski Erg 18/13 Calories
8 Devils Press
Ski Erg 16/11 Calories
6 Devils Press
Ski Erg 14/9 Calories
4 Devils Press
Ski Erg 12/7 Calories
2 Devils Press

Athletes will have to conga line the ski erg however, this will provide much needed rest after the Devils Press.  Athletes should choose a challenging weight but not one that demands extended rest in between reps.


Power Clean/Squat Clean/Jerk Instruction 8-10 Minutes

Partner WOD Task Completion 20-25 Minutes
For Time Complete the Following in Order
“Karen” 150 Wall Balls (20/14)
“Grace” 30 Clean and Jerk (135/95)
“Elizabeth” 21-15-9 Reps of Squat Cleans and Ring Dips (135/95)

Scaling: Athletes should scale to an appropriate Wall Ball and Barbell Weight.  Ring Dips should be scaled to ability level with bar/parl./box dips.  







CrossFit Wilsonville