CrossFit Workouts for Week of 8/7-8/12/2023

Monday, August 7th

Strength

Split Jerk

3×1 (85-95%)*

Workout

7 ROUNDS FOR TIME

7 Shoulder to Overhead (135/95)(95/65)

7 Up-Downs To Target*

7 Chest to Bar Pull-Ups or Pull-ups

*Ideally target is 6′ above reach.

(Score is Time)

Tuesday, August 8th

Strength

Squat Clean

1.) Squat Clean*

1×1 (80%)

1×1 (85%)

1×1 (90%)

1×1 (95%)

Power Clean

1.) Power Clean*

1×1 (80%)

1×1 (85%)

1×1 (90%)

1×1 (95%)

Clean Pull

2.) Clean Pulls**

3×2 (110%)

Workout

2 SETS

AMRAP x 5 MINUTES*

1 Squat Clean (85% of 1RM C&J)**

35 Double Unders

-Rest 1:30 b/t Sets-

*Start at beginning of AMRAP.

**Option for Power or Deep Power

Sub for Single Unders

(Score is Lowest Rounds + Reps)

Wednesday, August 9th

Skill

EMOM x 6 MINUTES

MIN 1 – 1-2 Rope Climb

MIN 2 – :45 EZ Bike

(No Measure)

Week 6 of 8 Gymnastics Cycle

Workout

“KILIMANJARO”

FOR TIME*
120 DB Goblet Alt. Lunges (50/35)(35/26)
80/60 Cal Bike
40 Single DB Burpee Box Step-Overs (24/20)**
25 Rope Climbs

*Partition Reps and Movements in any order to complete work.
**1 Rep= DB Burpee + DB Box Step-Over. Can hold DB anyway above hips for Step-Over.

(Score is Time)

Thursday, August 10th

Partner Workout Option

IN TEAMS OF 2…

4 SETS*

400m Run

While P1 is Running…P2 Completes:

1:00 KB Front Rack Hold

Immediately into…

Max Sit-Ups Until P1 Finishes Run

-Rest 1:00 b/t Sets-

*P1 completes 400m Run, while P2 completes 1:00 Front Rack Hold (Athlete Choice) into Max Sit-Ups until P1 returns then switches. After each set, rest 1:00.

(Score is Total Reps of Sit-Ups)

Workout – All

Solo Option

4 SETS

400m Run

1:00 DBL KB Front Rack Hold (Athlete Choice)

30 Sit-Ups

-Rest 1:00 b/t Sets-

(Score is Slowest Set)

Post-Workout Strength – All

Front Squat

3×5*

Friday, August 11th

Strength

Squat Snatch

1.) Squat Snatch*

1×1 (80%)

1×1 (85%)

1×1 (90%)

1×1 (95%)

Power Snatch

1.) Power Snatch*

1×1 (80%)

1×1 (85%)

1×1 (90%)

1×1 (95%)

Snatch Pull

2.) Snatch Pulls**

3×2 (110%)

Workout

FOR TIME

60 Wall Balls (20/14)

40 Box Jumps (24/20)

20 Power Snatches (135/95)(95/65)

(Score is Time)

Saturday, August 12th

Partner Workout

IN TEAMS OF 2…

AMRAP x 20 MINUTES*

60/50 Cal Row

40 Toes to Bar

20 Bar Muscle-Ups

*P1 works while P2 rests. Split work as needed.

(Score is Rounds + Reps)