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CrossFit Workouts for 8/30-9/5/2021

Monday, August 30th    

STRENGTH

ON A 12:00 RUNNING CLOCK…

Build to 5-Rep TNG Deadlift*

*Work quickly to at or above Workout Weight

(Score is Weight)

WORKOUT

FOR TIME

15-15-15-15

Deadlifts (275/185)|(185/135)

15-20-25-30

Ring Dips*

*Strict Optional

(Score is Time)

https://vimeo.com/591894229/8ed27b4561

Tuesday, August 31st

WORKOUT

EMOM x 24 MINUTES

MIN 1 – 15/12 Cal Bike

MIN 2 – 7 Overhead Squats

(Athlete Choice, Mod to Mod-Heavy)*

MIN 3 – Max Rope Climbs

MIN 4 – Rest

*Squats should be able to be completed unbroken but challenging.

(Score is Reps)

FINISHER FOR QUALITY

Accumulate 5:00 in the bottom of an Air Squat Hold

(No Measure)

https://vimeo.com/591894115/4e4b9cb233

Wednesday, September 1st    

BENCHMARK WORKOUT

“RANNIE”

FOR TIME

50-40-30-20-10*

Double Unders

Sit-ups**

*400m Run After Each Full Round

**GHD Optional

(Score is Time)

https://vimeo.com/591893962/74a91b4a9c

Thursday, September 2nd

WORKOUT

FOR TIME

24 Single DB Box Step-Up (24/20)*

50 Alt. DB Snatch (50/35)|(35/20)

24 Single DB Box Step-Up

*DB Can be held anyway above the waist.

(Score is Time)

POST-WORKOUT STRENGTH

FOR QUALITY

10 Alt. DB Turkish Get-Ups

(Athlete Choice)*

30 DB Slides

10 Alt. DB Turkish Get-Ups

*Athlete may build or stay at the same weight across all reps.

(Score is Weight)

https://vimeo.com/591893745/92630519c0

Friday, September 3rd

STRENGTH

3 SETS

5-7 Tempo Strict Pull-Ups (3111)*

2-4 Slow Wall Walks

*Option to add weight to the Pull-Up and perform without Tempo

(No Measure)

BENCHMARK WORKOUT

“MARY”

AMRAP x 20 MINUTES

5 Handstand Push-Ups

10 Pistols

15 Pull-Ups

(Score is Rounds + Reps)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

Pistol Option 1: Air Squat (Narrow)

Pistol Option 2: Box or Rig Pistol

*Option to Perform…

“CINDY”

AMRAP x 20 MINUTES

5 Pull-Ups

10 Push-Ups

15 Air Squats

(Score is Rounds + Reps)

https://vimeo.com/591893554/afa2ecf800

Saturday, September 4th   

STRENGTH

3-3-3-3 Hang Power Clean*

*Start Moderate and build to Mod-Heavy.

(Score is Weight)

WORKOUT

IN TEAMS OF 2…

FOR TIME*

100 Hang Power Cleans (155/105)|(115/75)

150 Up-Downs

1200m Run

*Reps and movements can be completed in any order.

P1 works while P2 Rests on HPC and Up-Down. Switch as needed. All running is performed together.

(Score is Time)

https://vimeo.com/591893330/54fb51ef4c

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