You are the temple of God, therefore glorify God in your body and spirit, which are God’s – 1 Corinthians 6:20

WOD (Workout of the Day)

Whether you’re an experienced CrossFit enthusiast or a beginner at CrossFit, or looking to test some workouts at the local Strand and Somerset West CrossFit gyms, feel free to try some of our exercises below (also called a WOD). CEY CrossFit outsources its fitness workout programming from CrossFit Mayhem, which is one of the leading fitness programs in the world. We are situated on the N2 between Somerset West & Strand.

27 November 2023
 
Strength/Skill Training

 

Bench Press 5×5
5 sets of 5 Bench Press @70% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

 

Workout Of The Day

 

Open RX 11 min

REGIONALS 16.3
104 Wall Ball Shots (20/14 lb)
52 Pull-Ups

 

Progressive & Masters

80 Wall Ball Shots (20/14 lb)
40 Pull-Ups

 

Standard

2 rounds
30 Wall Balls (light)
20 Ring Rows

 

Mayhem Athlete 12 min

For time:
30 Bar Muscle Ups
90 Wall Balls (30/20) (10/9ft)
*Partition as desired

 

OVERTIME
Dumbbell Bench Press 4×10
10 Dumbbell Bench Press @ RPE 7
10 Dumbbell Bench Press @ RPE 7
10 Dumbbell Bench Press @ RPE 7
10 Dumbbell Bench Press @ RPE 7
28 November 2023
 
Strength/Skill Training

 

Front Squat + Push Press + Push Jerk 1×4
2 Front Squats + 1 Push Press + 1 Push Jerk

– Work up to a heavy complex in 10-12 minutes

 

Workout Of The Day

 

Open RX 7 min

7:00 AMRAP
3 Power Cleans
5 Box Jumps (30/24)
(KG conv: 80/55 PC)

 

Progressive & Masters

7:00 Amrap
3 Power Cleans
5 Box Jumps (24/20)
(KG conv: 70/45 PC)

 

Standard

7:00 Amrap
5 Dumbbell Hang Power Cleans (moderate)
8 Box Step Ups (20/16)

 

Competitors

no change to workout

 

 
OVERTIME

 
Gymnastics] [Week 4]
6 minute EMOM:
Minute One: 40 seconds of Singles
Minute Two: 30 seconds of Double Unders
Minute Three: 20 seconds of Crossovers
29 November 2023
 
Strength/Skill Training

Strict Pull-up Progression – Week 2 Day 1:

Advance:
3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 5 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets

 

Intermediate:
3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 3 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets

 

Beginner:
3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes touching the ground) with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 3 Ring Rows/assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets

 

Workout Of The Day

 

Open RX 30 min

50 Burpees to 6in Target
2000/1750m Row
1600m Run

 

Progressive

40 Burpees to 6 inch Target
1750/1500m Row
1200m Run

 

Standard

30 Up Downs
1000/850m Row
800m Run

 

Competitors

No Change to Workout

 

OVERTIME
Gymnastic Week 4
3 rounds every 90 seconds:
45 seconds of Kipping Chest to Bar Pull Ups
—rest 45 seconds —
45 seconds of Ring Muscle Ups
—rest 45 seconds —
 
 
Front Squat 3-2-1-1
3 Front Squat @ RPE7
2 Front Squat @ RPE7.5
1 Front Squat @RPE8
1 Front Squat @RPE 8.5
30 November 2023
 
Strength/Skill Training

 

Snatch Deadlift + Power Snatch 5×5
5 sets of: 3 Snatch Deadlift + 2 Power Snatch

* Work up to a comfortable, heavy complex *

 

Workout Of The Day

 

Open RX 15 min

Teams of 2
Partner 1:
200/160 Calorie Air Bike

Partner 2:
5 Deadlifts 
7.5m Handstand Walk
5 Deadlifts
(KG conv: 102/70 DL)

 

Progressive

Teams of 2
Partner 1:
160/130 Calorie Air Bike

Partner 2:
5 Deadlifts 
1 Wall Walk + 10 Shoulder Taps + Wall Walk Down (OR 3m Handstand Walk)
5 Deadlifts 
(KG conv: 80/55 DL)

 

Standard

Teams of 2
Partner 1:
120/90 Calorie Air Bike

Partner 2:
5 Dumbbell Deadlifts (moderate)
7.5m Bear Crawl
5 Dumbbell Deadlifts (moderate)

 

Competitors

Teams of 2
Partner 1:
200/160 Calorie Air Bike

Partner 2:
5 Deadlifts 
15m Handstand Walk
5 Deadlifts
(KG conv: 125/80 DL)

 

OVERTIME

 

 

1 December 2023
 
Strength/Skill Training

 

Mayhem Mini-Pump –Upper Body Anterior
4 Rounds

10 1:1:2 Incline DB Bench @ Moderate weight – maintain control and quality RPE 7
12 DB Preacher Curl @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

 

Workout Of The Day

 

Open RX 12 min

10 Thrusters
100 Double Unders
8 Thrusters

80 Double Unders
6 Thrusters 

60 Double Unders
4 Thrusters 

40 Double Unders
2 Thrusters
20 Double Unders
(KG conv: 60/43)

 

Progressive

10 Thrusters
75 Double Unders
8 Thrusters 

60 Double Unders
6 Thrusters 

45 Double Unders
4 Thrusters 

30 Double Unders
2 Thrusters 
15 Double Unders
(KG conv: 50/35)

 

Standard

10 Dumbbell Thrusters (light)
100 Single Unders
8 Dumbbell Thrusters

80 Single Unders
6 Dumbbell Thrusters

60 Single Unders
4 Dumbbell Thrusters

40 Single Unders
2 Dumbbell Thrusters
20 Single Unders

 

Competitors

10 Thrusters 
100 Double Unders
8 Thrusters 

80 Double Unders
6 Thrusters 

60 Double Unders
4 Thrusters 

40 Double Unders
2 Thrusters
20 Double Unders
(KG conv: 70/45)

 
OVERTIME
Push Press 3-2-1-1
3 Push Press @RPE 7
2 Push Press @RPE 7.5
1 Push Press @RPE 8
1 Push Press @RPE 8.5
2 December 2023
 
Strength/Skill Training

 

Option 1: Gymnastics Skill Work

Strict Pull-up: Week 2 Day 2

Advanced:
3 rounds of:
20 Scap Pulls [Hanging Shrugs] into 20 second Dead Hang
Followed by 5 Strict or Box Assist Pull Ups
–rest 90 seconds between sets–

Intermediate:
3 rounds of:
10 Scap Pulls [Hanging Shrugs] into 10 second Dead Hang
Followed by 3-5 Strict or Box Assist Pull Ups
–rest 90 seconds between sets–

Beginner:
3 rounds of:
10 Scap Pulls [Hanging Shrugs] into 5 second Dead Hang
Followed by 2 Box Assist Pull Ups
–rest 90 seconds between sets–

 

Option 2: Core Work
4 sets:

10 Strict TTB
10 KB Side Bend (each side)
10 GHD Russian Twists
1 min Plank
30m Single DB Overhead Carry (Left– as heavy as possible)
30m Single DB Overhead Carry (Right – as heavy as possible)

 

Workout Of The Day

 

Open RX 50 min

Teams of 2
4 sets:
60 Dumbbell Box Step Ups (24/20) (split)
30 Synchro Hang Alternating Dumbbell Snatch
-rest 1:1 between sets-
(KG conv: 22.5/15 DBs)

 

Progressive

4 sets:
60 Dumbbell Box Step Ups (24/20)
30 Synchro Hang Alternating Dumbbell Snatch
-rest 1:1 between sets-
(KG conv: 15/10 DBs)

 

Standard

4 sets:
60 Single Dumbbell Box Step Ups (light)(24/20)
30 Synchro Hang Alternating Dumbbell Snatch (light)
-rest 1:1 between sets-

 

Competitors
4 sets:
80 Dumbbell Box Step Ups (24/20) (split)
40 Synchro Hang Alternating Dumbbell Snatch
-rest 1:1 between sets-
(KG conv: 22.5/15 DBs)

 
OVERTIME