CrossFit Workouts for the Week of 3/27-3/31/2023

Monday, March 27th

STRENGTH

EMOM x 12 MINUTES*

MIN 1 – :30 Wall HS Hold

MIN 2 – :30 Deficit Push-Ups

MIN 3 – EZ Cardio (Score is Reps of Push-Ups)

Week 1 of 9 Strict Gymnastics

WORKOUT (PERFORMANCE)

10 ROUNDS FOR TIME

20/15 Cal Bike

12 Box Jumps (30/24)*

*Mandatory Step-Down

(Score is Time)

(FITNESS)

10 ROUNDS FOR TIME

15/12 Cal Bike

10 Box Jumps (24/20)*

*Mandatory Step-Down

(Score is Time)

https://vimeo.com/810049132

Tuesday, March 28th      

STRENGTH

3×8*

Tempo Deadlift (31X1)

*Keep weight Moderate+ across all sets. Remember Reading Tempo… 1st Number is ‘Down Portion’ 2nd Number is ‘Down Position’ 3rd Number is ‘Up Portion’ 4th Number is ‘Up Position’

(Score is Weight)

Week 1 of 5 Tempo

WORKOUT (PERFORMANCE)

AMRAP x 15 MINUTES

15 Up-Downs to Target*

10 Toes to Bar

10 Deadlifts (135/95)

5 Hang Squat Cleans

*Ideally target above 6-inch reach.

(Score is Round + Reps)

WORKOUT (FITNESS)

AMRAP x 15 MINUTES

15 Up-Downs

10 Toes to Something*

10 Deadlifts (95/65)

5 Hang Squat Cleans

*Toes to Something is a Kipping Knee Raise with a Kick of the Toes to an appropriate height for the athlete.

(Score is Rounds + Reps)

https://vimeo.com/810043531

Wednesday, March 29th   

STRENGTH

3×8*

Tempo Strict Press (31X1)

*Keep weight Moderate+ across all sets. Remember Reading Tempo… 1st Number is ‘Down Portion’ 2nd Number is ‘Down Position’ 3rd Number is ‘Up Portion’ 4th Number is ‘Up Position’

(Score is Weight)

Week 1 of 5 Tempo

WORKOUT (PERFORMANCE)

3 ROUNDS FOR TIME

500/400m Row

20 Hand Release Push-Ups

10 Shoulder to Overhead (185/135)

250/200m Row

10 Handstand Push-Ups

5 Shoulder to Overhead

(Score is Time)

WORKOUT (FITNESS)

3 ROUNDS FOR TIME

500/400m Row

15 Push-Ups

7 Shoulder to Overhead (135/95)

250/200m Row

7 Pike Push-Ups

5 Shoulder to Overhead

(Score is Time)

https://vimeo.com/810042903

Thursday, March 30th

SKILL

3 SETS FOR QUALITY*

3-5 Bottom to Half Pull-Ups

3-5 Top to Half Pull-Up

3-5 Full Strict Pull-Up of Choice**

-Quick Rest Before-

15 Slow Straight Arm Banded Lat Push-Downs

-Rest as Needed b/t Sets-

*Athlete can come off the pull-up bar b/t movements. ‘Half’ Position is elbows at 90 degrees in middle of the pull position. **Options… 5 Banded Strict Pull-Ups 5 Strict Pull-Ups 5 Strict Chest to Bar Pull-Ups

(No Measure)

Week 1 of 9 Strict Gymnastics

WORKOUT (PERFORMANCE)

5 SETS*

ON A 2:00 RUNNING CLOCK…

200m Run

Max Reps Pull-Ups w/ Time Remaining…

*Weighted Vest Optional.

-Rest 1:00 b/t Sets-

(Score is Lowest Reps of Pull-Ups)

WORKOUT (FITNESS)

5 SETS

ON A 2:00 RUNNING CLOCK…

200m Run

Max Reps Ring Rows w/ Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Lowest Reps of Ring Rows)

https://vimeo.com/810046977

Friday, March 31st

STRENGTH

3×8*

Tempo Back Squat (31X1)

*Keep weight Moderate+ across all sets. Remember Reading Tempo… 1st Number is ‘Down Portion’ 2nd Number is ‘Down Position’ 3rd Number is ‘Up Portion’ 4th Number is ‘Up Position’

(Score is Weight)

Week 1 of 5 Tempo

WORKOUT (PERFORMANCE)

“REDWOOD”

FOR TIME

30 Back Squats (155/105)

150 Double Unders

30 Back Squats

(Score is Time)

WORKOUT (FITNESS)

“REDWOOD (F)”

FOR TIME

30 Back Squats (115/75)

200 Single Unders

30 Back Squats

(Score is Time)

https://vimeo.com/810046101

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