Workout of the Day

 
 

Sample Week of Programming

Once you join CrossFit Cambridge you will have unlimited access to all past and current workouts. All members have access to Wodify, a fitness and performance tracking software available on mobile devices and home computers. 

Each of our members have exclusive access to our:

  • Daily WOD Programming
  • Accessory Program
  • Competitive Athlete Programming
  • Yoga
  • ROM WOD

All of this is included with your membership! 

***Remember, this is just a sample. If there are movements or weights you believe are above your current fitness level your coach can always assist in scaling/modifying to ensure the intent and goal of the workout is achieved during your workout. 

Sample Week Monday
Strength: Back Squat - 5 Sets of 5 (75%+ of 1RM)

Conditioning:
5 Rounds for Time:
10 Thrusters (95/65lbs)
10 Burpees

Accessory:
A1: Reverse Barbell Lunges (3x10/Leg)
A2: Barbell Hip Thrusts (3x12-15)
B: Accumulate 5:00 in Russian Plank
 

Sample Week Tuesday
Strength A1: Shoulder Press - 4 Sets of 8 (70%+ of 1RM)
Strength A2: Supine Ring Rows - 4 Sets of 10-12

Conditioning:
For Time:
Run 800M
30 Hang Power Cleans (185/125lbs)
15 Muscle Ups

Accessory:
A: Hang Snatch High Pull (4 Sets of 6) 
B1: Palloff Press (3 Sets of 15/Side)
B2: Quadruped Crawl (25M)
              

Sample Week Wednesday
Strength: Deadlift - 3 Sets of 3 (85%+ of 1RM)

Conditioning:
As Many Rounds As Possible in 12 Minutes of:
15 Box Jumps (24/20")
12 Toes to Bar
9 Ring Dips

Accessory:
A1: Glute Ham Raise (3x10-15)
A2: Reverse Hyper (3x15-20)
 

Sample Week Thursday
Strength: Snatch - 5 Sets of 2 (80%+ of 1RM)

Conditioning: 
For Time:
"Angie"
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats

Accessory:
Row 3000M at 7-8RPE
 

Sample Week Friday
Strength: Front Squat - 4 Sets of 4 (80%+ of 1RM)

Conditioning:
Every Minute on the Minute for 20 Minutes:
Odd Minutes: Row 20/15 Calories
Even Minutes: 10-15 Wall Balls (20/15lbs to 10')

Accessory:
A: Split Jerk - Find a Heavy Single
B: 100 Banded Face Pulls
 

Sample Week Saturday
Strength A1: Bench Press - 4 Sets of 6 (75%+ of 1RM)
Strength A2: Pendlay Row - 4 Sets of 8-10

Conditioning:
In Teams of 2 Complete AMRAP in 25 Minutes of:
Run 200M
2 Stone to Shoulder (115/70lbs)
4 Handstand Push Ups
8 Kettlebell Swings (32/24kg)
*Only 1 partner can work at a time. 

Accessory:
A1: Barbell Curls (5x10-12)
A2: Dumbbell Skull Crushers (5x10-12)
B: 75 GHD Sit Ups 

Sample Week Sunday
1 hour Restorative Yin Yoga (10:30-11:30) with focus on opening shoulders and hips led by Natasja Payne of FusionMovement Yoga Studio.