CrossFit Workouts for Week of 7/18-7/22/2022

Monday, July 18^th

EXTENDED WARM-UP

EMOM x 10 MINUTES

MIN 1 – 2-3 Ground to Overhead*

MIN 2 – 3-5 Strict Ring Dips or Slow Box Dips

*Start Light-Mod and build up to and possibly past workout weight. Clean & Jerk prefered.

(Score is Weight)

WORKOUT

“ELIZA & BETH”

FOR TIME

9-7-5

Ground to Overhead (185/135)|(135/95)

21-15-9

Ring Dips

-Rest 3:00-

15-12-9

Ground to Overhead (95/65)|(65/45)

21-15-9

Burpees Over the Bar

(Score is Total Time)

https://vimeo.com/729453913/33292e1c37

Tuesday, July 19^th

STRENGTH

3 SETS

12-15 PVC Banded Lat Push-Downs

5-7 Wide Grip Pull-Ups

-Rest As Needed b/t Sets-

(No Measure)

WORKOUT

3 SETS ON AN 8:00 RUNNING CLOCK…

400m Run

30 Weighted Sit-Ups*

20 Pull-Ups

400m Run

-Rest the Remainder of the Set-

*Hold DB (Athlete Choice, Moderate) in Goblet Position against chest.

(Score is Slowest Set for Time)

https://vimeo.com/729453488/37e9c4bc62

Wednesday, July 20^th

WORKOUT

“STRAIGHT 100.”

FOR TIME

25 Cal Row

20 Wall Balls (20/14)|(14/10)

20 Box Jumps (24/20)

25 Cal Row

30 Wall Balls (20/14)|(14/10)

30 Box Jumps (24/20)

25 Cal Row

50 Wall Balls (20/14)|(14/10)

50 Box Jumps (24/20)

25 Cal Row

(Score is Time)

NOTE: Last Seen 2/23/2022

POST WORKOUT STRENGTH

3 SETS

:30 Hollow Body Hold

8/8 Box Piked Around the World Steps

:30 Wall or Free Standing HS Hold

-Rest As Needed b/t Sets-

(No Measure)

https://vimeo.com/729453259/6b2e0b4bf1

Thursday, July 21^st

WORKOUT

EMOM x 25 MINUTES

MIN 1 – :45 Slam Balls (30/20)|(20/10)

MIN 2 – :45 Russian Twists*

MIN 3&4 – Max Cal Cardio Choice

MIN 5 – Walking Rest

*Option to use Slam Ball.

(Score is Lowest Cals)

https://vimeo.com/729452967/5d7a6c0776

Friday, July 22^nd

WORKOUT

“MYMC 22.2”

1.) AMRAP x 10 MINUTES

6 Power Snatches (95/65)|(65/45)

8 Push Press

24 Double Unders

(Score is Rounds + Reps)

-Rest 2:00 b/t Part 1 & Part 2-

2.) ON AN 8:00 RUNNING CLOCK…

Build to a Heavy Complex…

1 Power Snatch

+

1 Hang Power Snatch

(Score is Weight)

WORKOUT

“MYMC 22.2 ADJUSTED”

1.) AMRAP x 10 MINUTES

6 Power Snatches (65/45)|(45/35)

8 Push Press

50 Single Unders

(Score is Rounds + Reps)

-Rest 2:00 b/t Part 1 & Part 2-

2.) ON AN 8:00 RUNNING CLOCK…

Build to a Heavy Complex…

1 Power Snatch

+

1 Hang Power Snatch

(Score is Weight)

https://vimeo.com/729452683/f08199117f