Weekly Workouts

Monday

WOD FOR TIME
Teams of 2

2000m Row
120 Burpees
1000m Row
100 Toes to Bar
500m Row
80 DBL DB Ground to Overhead (35/25)|(25/15)

-33:00 Hard Cap-

*Athletes must switch every 250m on the rowers and split work between the two in any way. Get as far as you can in the workout!


Tuesday

STRENGTH
5x1 (20X1)
Back Squat @80-90% of 1RM*
-Rest at Least 2:00 b/t Sets-

*Week 6 of Squat Cycle. Very heavy but doable for this week's effort. Next week will be our test week of single reps building to new 1RM.

WORKOUT
AMRAP x 9 MINUTES

9 Back Squat (155/105)|(135/95)
21 Unbroken Double Unders*

*:30 of attempts or 1:00 Max on each DU station through the workout.

FOR RECOVERY
5:00 Slow Pedal on Bike


Wednesday

EXTENDED WARM-UP
EMOM x 6 MINUTES
MIN 1 - 5-7 Seated DB Strict Press (Moderate-Light)
MIN 2 - 100m Jog

SKILL
ON A 6:00 RUNNING CLOCK…
Kipping HSPU Breakdown


WORKOUT
FOR TIME
21-15-9-6
Handstand Push-up
8-8-8-8
DB Box Step-Over (50/35)|(35/25)/(24/20)

*Run 200m After Each Set


Thursday

WORKOUT
4 SETS
AMRAP x 4 MINUTES
10 Cal Bike
10 Slam Ball (20/15)|(15/10)

-Rest 3:00 b/t Sets-


OPTIONAL COOL DOWN
FOR RECOVERY
400m Slow Walk Focusing on Calm Nasal Breathing


Friday

EXTENDED WARM-UP
ON A 10:00 RUNNING CLOCK...
Build to "Heavier" Single Squat Clean and Jerk*

*Immediately before workout, build up quickly to 15-25% heavier than workout weight


NCFIT BENCHMARK WORKOUT
"CALIFORNIA LOVE"
FOR TIME
30 Squat Clean & Jerk* (155/105)|(115/75)

*Athletes must perform 5 burpees after every 5 reps of C&J. Workout ends with 5 burpees after the 30th rep.


COOL DOWN
FOR RECOVERY
5:00 Foam Rolling

*Focus on quads and hips



CrossFit Wilsonville