CrossFit Workouts for Week of 7/24-7/29/2023

Monday, July 24th

Strength

Squat Clean

1.) Squat Clean*

1×3 (70%)

1×2 (75%)

3×2 (80%)

Clean Pull

2.) Clean Pulls**

3×3 (90%)

Workout

“SPIN CYCLE”

3 SETS
3 Reps of Barbell Complex (165/115)(115/75)*
60 Double Unders
2 Reps of Barbell Complex
40 Double Unders
1 Rep of Barbell Complex
20 Double Unders

-Rest 2:00 b/t Sets-

*1 Rep of Barbell Complex:
1 Deadlift
+
1 Hang Squat Clean
+
1 Squat Clean

(Score is Total Time)

Tuesday, July 25th

Strength

Split Jerk

5×3 (80%)*

Workout – Performance

Metcon

ON A 12:00 RUNNING CLOCK…

600ft Shuttle Run*

40 Pull-Ups

400ft Shuttle Run

30 Pull-Ups

200ft Shuttle Run

20 Pull-Ups

-Max Shuttle Runs in Time Remaining-

*All shuttle runs are 25′ out, 25′ back.

(Score is Total Reps of Final Shuttle Runs)

**Each 25′ interval is considered 1 rep. The workout is scored ONLY by the reps you earn in the final run.

Metcon

ON A 12:00 RUNNING CLOCK…

600ft Shuttle Run*

50 Ring Rows

400ft Shuttle Run

40 Ring Rows

200ft Shuttle Run

30 Ring Rows

-Max Shuttle Runs in Time Remaining-

*All shuttle runs are 25′ out, 25′ back.

(Score is Total Reps of Final Shuttle Runs)

Wednesday, July 26th

Strength

Front Squat

4×4

Workout – Performance

Metcon

EMOM x 16 MINUTES

MIN 1&2 – 500/400m Row

MIN 3 – Max Wall Balls (20/14)

MIN 4 – Rest

(Score is Total Wall Ball Reps)

Thursday, July 27th

Strength

Metcon

EMOM x 8 MINUTES

Unbroken Toes to Bar

*Rep Options:

ADV: 7-9+

INT: 5-7

BEG: 3-5

*Option for Unbroken Toes to Something or Knees to Chest

(Score is Total Reps)

Week 4 of 9 Gymnastics Cycle

Workout

Metcon

AMRAP x 20 MINUTES*

20/15 Cal Bike

20 Sit-Ups

5 Up-Down Box Crawl Overs (Athlete Choice)**

*Up-Down Box Crawl Overs will increase by 3 each round. EX: RND 1 = 5, RND 2 = 8 UDBCO, and so on. Cal Bike and Sit-Ups will always remain the same.

**Standard height is 30/24, however if higher boxes are available athlete can complete Box Crawl over to higher box.

(Score is Rounds + Reps)

Friday, July 28th

Strength

Squat Snatch

1.) Squat Snatch*

1×3 (70%)

1×2 (75%)

3×2 (80%)

Power Snatch

1.) Power Snatch*

1×3 (70%)

1×2 (75%)

3×2 (80%)

Snatch Pull

2.) Snatch Pulls**

3×3 (90%)

Workout

Metcon

AMRAP x 8 MINUTES

1-2-3-and so on…

Power Snatch (135/95)(95/65)

3-6-9-and so on…

Hand Release Push-Up*

*Option for Push-up

(Score is Total Reps)

Saturday, July 29th

Partner Workout

IN TEAMS OF 2…

FOR TIME*

2 ROUNDS

400m Run

80 Back Squats (Athlete Choice, Moderate)

80 Box Jumps (24/20)

-Immediately Into-

2 ROUNDS

200m Run

40 Front Rack Alt. Lunges

40 Box Jumps (30/24)

*P1 works while P2 rests. Runs must be completed together, all other work can be split as needed.

(Score is Time)