- by Brice Helms
- 1 minute read
CrossFit Workouts for Week of 5/20-5/26/2024
Monday, May 20th
Workout
Kelly
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Tuesday, May 21st
Skill
EMOM x 5 MINUTES
1 Strict Pull-Up or Vertical Ring Row
+
1 Kip Swing
+
1 Pull-Up or Half Pull-Up
+
1 Kip Swing
(No Measure)
Workout
FOR TIME*
40-30-20-10
Push-Ups
20-15-10-5
Pull-Ups
*Complete 20/15 Cal Bike after each set.
**Option to wear 20/14lb Weight Vest.
(Score is Time)
Wednesday, May 22nd
Strength
Deadlift
5-3-1-1-1*
Workout
AMRAP x 8 MINUTES
12 Up-Downs Over Bar
4 Deadlifts (315/205)(205/145)
(Score is Rounds + Reps)
Thursday, May 23rd
Partner Workout
IN TEAMS OF 2…
AMRAP x 25 MINUTES
160 Double Unders or 320 Single Unders
120/100 Cal Row
80 Push Press (Athlete Choice)**
60 Back Rack Alt. Lunges
*P1 works while P2 rests. Split work as needed.
**Barbell Weight Options…
(45/35)
(75/55)
(95/65)
(Score is Rounds + Reps)
Friday, May 24th
Strength
Hang Clean
EMOM x 12 MINUTES
Hang Cleans*
Workout
15 ROUNDS FOR TIME
2 Hang Squat Cleans (185/135)(135/95)
5 Toes to Bar
(Score is Time)
Saturday, May 25th
Workout
IN TEAMS OF 2…
AMRAP x 21 MINUTES*
200m DB Suitcase Carry
30 Box Jump Overs or Lateral Box Step-Overs (Athlete Choice)
30 Burpees or Up-Downs
*P1 and P2 will complete the 200m Carry together and switch the DB as needed. For the other two movements, P1 works while P2 holds the DB above the waist. If the DB drops below the waist at any time P1 & P2 must complete 10 Synchro Air Squats.
(Score is Rounds + Reps)
Sunday, May 26th
Workout
4 SETS FOR QUALITY
1:30 Cardio Choice 1
25 Russian KB Swings (Athlete Choice, Light)
1:30 Cardio Choice 2
25 Sit-Ups
1:00 Static Hold*
-No Additional Rest b/t Sets-
*Static Hold Options…
Plank Hold
Tuck/Hollow Hold
Glute Bridge-Up Hold
Handstand Hold
(No Measure)
This week’s optional MURPH prep
WEEK 4/ DAY 1
CONDITIONING
3 SETS
400m Run @ 80%
200m Jog @ 50-60%
-100m Walking Rest b/t Sets-
*Deload week. Still want to get a bit of light running in to keep our feet underneath us. Still a decent amount of volume today but listen to your body and don’t push too hard so your body can recover for next week.
(No Measure)
STRENGTH
5-7 SETS
5 Strict Pull-Ups
10 Tempo Push-Ups (1111)
15 Tempo Air Squats (1111)
-Rest as Needed b/t Sets-
*Same idea as the conditioning. Get some reps in and work controlled ROM without overloading the body. Move with intent today and remember less is more with Murph right on the horizon!
(No Measure)