- by Brice Helms
- 1 minute read
CrossFit Workouts for Week of 6/03-6/09/2024
Monday, June 3rd
Workout
AMRAP x 20 MINUTES
30/25 Cal Bike
40 Russian KB Swings (70/44)(53/35)
80 Double Unders*
(Score is Rounds + Reps)
Non-RX option: 160 Single Unders
Partner Finisher – All
FOR TIME
200/150 Cal Bike*
*P1 works while P2 rests. Split work as needed.
(Score is Time)
Tuesday, June 4th
Workout
MYMC 22.3
15 ROUNDS FOR TIME
2 Chest to Bar Pull-ups
3 Thrusters (135/95)(95/65)
6 Burpees Over Bar
(Score is Time)
Wednesday, June 5th
Workout
3 SETS
400m Run
20 Toes to Bar
200m Run
10 Toes to Bar
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
Finisher – All
3 SETS*
15 Slow DB Shrugs
15 Single DB Pull-Over**
15 DB Bent Over Rows
*Use the same Moderate Weight for All Movements
**Supported on Bench or Med Ball
-Rest As Needed b/t Sets-
(No Measure)
Thursday, June 6th
Strength
EMOM x 10 MINUTES
MIN 1 – 5 Deadlifts*
MIN 2 – 3-5 Strict Presses**
*Start Light and up to and past Workout Weight.
**Strict Pressing Options…
DB Strict Press
Pike Push-Up
Handstand Push-Up
(Score is Weight)
Workout
4 ROUNDS FOR TIME
21 Deadlifts (225/155)(155/105)
15 Box Jumps (24/20)
9 Handstand Push-Ups*
(Score is Time)
*Non RX option: Sub 9 DB Push Press (35/20)
Friday, June 7th
Workout
AMRAP x 18 MINUTES
5-10-15-and so on…
Up-Down Pull-Ups
10-15-20-and so on…
Sit-Ups
(Score is Total Reps)
Finisher – All
3 SETS
7 Bottom to Half Empty BB Curls
7 Top to Half Empty BB Curls
7 Full Empty BB Curls
-Rest As Needed b/t Sets-
(No Measure)
Saturday, June 8th
Strength
ON A 12:00 RUNNING CLOCK…
Choose ONE of the following Complex and build to a Moderate-Heavy Complex
1 Power Snatch
+
2 Overhead Squats
+
1 Hang Squat Snatch
OR
1 Power Clean
+
2 Front Squats
+
1 Hang Squat Clean
(Score is Weight)
Workout
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
500/400m Row
40 Wall Balls (Athlete Choice)
30 Hang Power Snatches or Cleans (Athlete Choice)
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
Sunday, June 9th
Workout
“EVA”
5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups
(Score is Time)