CrossFit Workouts for Week of 8/19-8/25/2024

Monthly Focus

Heavy + Slow Lifts

• Throughout August, we’ll continue to focus on lifting heavy with an emphasis on the slow lifts.
• Start the week with an ascending-rep Open-style couplet of wall-ball shots and double-unders.
• Then circle back to this month’s focus on Thursday with Pit Stop, which includes a classic 21-15-9 rep scheme with a heavy-lifting twist.
• Revisit the double-under on Saturday with a longer-effort monostructural metabolic-conditioning workout.

Monday, August 18th

Workout

– SPICY -(RX)
As many rounds and reps as possible in 7 minutes of:
5 wall-ball shots (14/20 lb) (9/10 ft)
15 double-unders
– After each completed round, add 5 wall-ball shots and 15 double-unders.

– MEDIUM –
As many rounds and reps as possible in 7 minutes of:
5 wall-ball shots (10/14 lb) (9/10 ft)
:15 double-under attempts
– After each completed round, add 5 wall-ball shots and :15 of double-under attempts.

– MILD –
As many rounds and reps as possible in 7 minutes of:
5 wall-ball shots (10/14 lb) (8/9 ft)
15 single-unders
– After each completed round, add 5 wall-ball shots and 15 single-unders.

Tuesday, August 19th

Workout

– SPICY – (RX)
Every 3:00 for 5 sets:
200-m run
7 pull-ups
5 chest-to-bar pull-ups
3 bar muscle-ups

– MEDIUM –
Every 3:00 for 5 sets:
200-m run
5 pull-ups
3 chest-to-bar pull-ups
1 bar muscle-up

– MILD –
Every 3:00 for 5 sets:
200-m run
7 ring rows
5 jumping pull-ups
3 jumping chest-to-bar pull-ups

Wednesday, August 20th

Workout

– SPICY – (RX)
10 rounds for time:
100-m double-KB farmers carry (35/53 lb)
3 wall walks

– MEDIUM –
10 rounds for time:
100-m double-KB farmers carry (26/35 lb)
2 wall walks

– MILD –
10 rounds for time:
50-m double-KB farmers carry (18/26 lb)
3 inchworm + push-ups

Thursday, August 21st

Pre-Workout Skill Work

Every 2:00 for 5 sets:
1 deadlift
1 hang power clean
1 hang squat clean
1 thruster
– Rest with the remaining time in the interval.

Workout

Pit Stop

– SPICY – (RX)
For time:
21 deadlifts (225/315 lb)
15 hang power cleans (155/225 lb)
9 squat clean thrusters (85/135 lb)

– MEDIUM –
For time:
21 deadlifts (125/175 lb)
15 hang power cleans (95/135 lb)
9 squat clean thrusters (65/95 lb)

– MILD –
For time:
21 deadlifts (75/105 lb)
15 hang power cleans (55/75 lb)
9 squat clean thrusters (35/45 lb)

Friday, August 22nd

Workout

– SPICY – (RX)
2:00 at each station for 5 rounds:
A) :30 max-reps toes-to-bars
B) :30 max-reps overhead squats (95/135 lb)
C) :30 max-cal row

– MEDIUM –
2:00 at each station for 5 rounds:
A) :30 max-reps toes-to-bars
B) :30 max-reps overhead squats (75/115 lb)
C) :30 max-cal row

– MILD –
2:00 at each station for 5 rounds:
A) :30 max-reps hanging leg raises
B) :30 max-reps overhead squats (35/45 lb)
C) :30 max-cal row

Saturday, August 23rd

Workout

– SPICY – (RX)
In teams of 2:

3 rounds for time:
120 double-unders
1,000-m row
800-m run

– MEDIUM –
In teams of 2:

3 rounds for time:
75 double-unders
750-m row
800-m run

– MILD –
In teams of 2:

3 rounds for time:
100 single-unders
750-m row
800-m run

Sunday, August 24th

240825

– SPICY – (RX)
For time:
25 burpees
50 AbMat sit-ups
25 burpees
50 AbMat sit-ups
25 burpees
– Every 2:00 starting at :00 complete 10 air squats.

– MEDIUM –
For Time:
25 burpees
50 AbMat sit-ups
25 burpees
50 AbMat sit-ups
25 burpees
– Every 2:00 starting at :00 complete 10 air squats.

– MILD –
For Time:
15 burpees
25 AbMat sit-ups
15 burpees
25 AbMat sit-ups
15 burpees
– Every 2:00 starting at :00 complete 5 air squats.

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