- by Brice Helms
- 1 minute read
CrossFit Workouts for Week of 7/22-7/28/2024
Monday, July 22nd
Workout
– SPICY – (RX)
AMRAP 12:
10 calorie Bike
8 ring dips
6 single-arm Russian KB swings/arm (35/53 lb)
– MEDIUM –
AMRAP 12:
10 calorie Bike
4 ring dips
6 single-arm Russian KB swings/arm (26/35 lb)
– MILD –
AMRAP 12:
10 calorie Bike
4 foot-assisted dips
6 single-arm Russian KB swings/arm (18/26 lb)
Skill Work
Post-workout:
Accumulate:
1:00 single-arm plank hold on the rings/arm
– Switch arms as needed.
Tuesday, July 23rd
Workout
– SPICY -(RX)
For time:
100-calorie row
100 box jump-overs (20/24 in)
1,000-m run
– MEDIUM-
For time:
75-calorie row
75 box jump-overs (20/24 in)
800-m run
– MILD –
For time:
60-calorie row
50 box step overs (20/24 in)
800-m run
Skill Work
Post-workout:
8 sets:
:20 double-unders
:10 rest
Wednesday, July 24th
Strength
Overhead Squat
Pre-workout:
On a 8:00 clock:
Build to a heavy 1-rep overhead squat from the floor.
Workout
– SPICY- (RX)
3 rounds for time:
20 chest-to-bar pull-ups
10 overhead squats (125/185 lb)
– MEDIUM-
3 rounds for time:
15 chest-to-bar pull-ups
10 overhead squats (95/135 lb)
– MILD –
3 rounds for time:
15 jumping chest-to-bar pull-ups
10 overhead squats (45/65 lb)
Thursday, July 25th
Workout
– SPICY-
For load:
Shoulder press
3-3-3-3
Push press
2-2-2-2
Push jerk
1-1-1-1
– Record the heaviest load for each movement.
– MEDIUM –
Same as Rx’d
– MILD –
Same as Rx’d
Skill Work
“TABATA”
Tabata
:20 On / :10 Off
Double Dumbbell Overhead Lunge (50/35)
(Score is Reps)
Friday, July 26th
Strength
Hang Power Clean
Pre-workout:
EMOM 10:
1 hang power clean
Workout
– SPICY -(RX)
AMRAP 10:
5 power cleans (135/205 lb)
10 toes-to-bars
– MEDIUM –
AMRAP 10:
5 power cleans (105/155 lb)
10 toes-to-bars
– MILD –
AMRAP 10:
5 power cleans (65/95 lb)
10 hanging knee raises
Saturday, July 27th
Workout
– SPICY -(RX)
5 rounds with a partner:
60 double-unders, each at the same time
50 burpees, total at the same time
400-m run, together
30 alternating single-leg squats, split reps as needed with partner
– MEDIUM –
5 rounds with a partner:
60 double-unders, each at the same time
50 burpees, total at the same time
400-m run
20 alternating single-leg squats, split reps as needed with partner
– MILD –
5 rounds with a partner:
60 single-unders, each at the same time
40 burpees, total at the same time
300-m run
20 walking lunges, split reps as needed with partner
Sunday, July 28th
Workout
The Chief
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles