CrossFit’s Weekly WODs
Monday: OHSQ’s, Pull-ups, and DB Overhead Lunges
Tuesday: Snatch Balances and Hip Extension Work – come train!
Wednesday: Bench Presses and 400m Row Sprints
Thursday: Cleans 95/65, Deadlifts 95/65, Bent Over Rows 95/65, Presses 95/65, and a Run
Friday: 18.3
Saturday: Team workout to be determined 🙂
Weightlifting Conjugate:
Monday: Speed Strength Snatch
Snatch from 12″ Blocks 4×2 70%, 4×2 75%, 4×2 80%
Safety Squat Bar on Back, Box Squat 10×2 65% of Low Box Max +25% chains, wide stance
Forward Banded SN Romanian Deadlift 5×5
40 jumps Vest + PVC SN
Banded GM’s 200x
Banded Ab Mat Sit-ups 4×25
Tuesday: Sleds Work Session
Sleds Work
Dragging
3 trips Forwards Hands below knees
3 Trips Backwards hands tight by shoulders
2 trips Sideways attached at the waist
2 trips holding two 53# KBs in the Front Rack and dragging sled by waist
2 trips holding two 53# KBs overhead and dragging sled by waist
1 trip Zombie Walking hugging a sandbag
3 trips One Handed Farmers Walk
GHD Sit-ups 5×20
Quick reminder guys, I know sledding outside sucks, but it’s good stuff. Also, use the worst plates you can find, the Gold’s Gym ones, the BFCO black ones, and then there’s a 35 floating around too. Thanks
Wednesday: Rest
Thursday: Max Effort Lower Body
Close stance Low box Chains Straight Bar for Max
Rack Pull with bands 5×3
Walking Resist Twist w/ Band 5×5/side
Unweighted Strict Hypers 200x
Friday: Lower Body Accessories
Belt Squats 5×10
Walking Lunges Overhead 5×12/side
Reverse Hypers Angle with Bands 180lbs 2 1” Bands 4 sets
Banded Pull-Throughs 5×20
Hollow Rocks do 100
Saturday: Max Effort Upper Body
3 Chains/side Full Bench -Duffalo Bar (DB)
Close Grip 3 Board 3×12
Seated Cable Row 5×10 band it
Underhanded Straight 5×10
Sunday: Rest
Conjugate Powerlifting:
Monday:
Weighted Vest use your arms
Above Parallel Box Squat, Normal Stance, Duffalo Bar
45 degree GHD Barbell Hip Extension 5×8
Hip and Back Extensions 5 Sets
Freedom Marching 4×75
Cable Oblique Crunches 3×15/side
Wednesday:
Close Grip Bench Press Against Chains K: 2/side
Flat DB Bench 3 sets max reps with K:40’s
Rope Cable Extensions 5×10
DB Rows 5×10
Underhanded Straight 5×15
KB Shot Puts, set up right, reverse it hard!
Thursday:
Weighted Vest use your arms 30 seated jumps
Reverse Hypers 5×12
L-Hang Holds 10 Max Effort Holds
Banded 200x hamstring curls
Do 100-200 of them Banded triceps Extensions
Friday:
Normal Stance, Straight Bar Box Squat with Chains 12×2 K: 155 and 2 chainz
Belt Squat Deadlifts w/ Bands 5 sets of 4
Glute Ham Raises 5 sets
Sideways Sled Marching 200m K: 2
Allen Lift 5×8
Saturday:
Duffalo Bar Straight Weight 8×3, K: 100
Band Resisted Dips 4 sets
Decline Elbows Out DB’s 4 sets
Low Row on the Belt Squat 5×8
100 Barbell Rows pick a weight and get it
Band Rotators 3x burning/side
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