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CrossFit Workouts for Week of 10/03-10/07/2022

Monday, October 3rd

STRENGTH

2-2-2-2-2

Split Jerk*

*Start Moderate

-Heavy and build to Heavy.

(Score is Weight)

Week 5 of 9

WORKOUT

AMRAP x 15 MINUTES

5 Renegade Rows (50/35)|(35/20)*

10/8 Cal Bike

20 Slam Balls (30/20)|(20/10)

40 Alt. Crossbody Mountain Climbers

*1 Rep= Push-Up + Row (R) + Row (L).

(Score is Rounds + Reps)

https://vimeo.com/754416470/29a0155d53

Tuesday, October 4th

STRENGTH

EVERY 1:30 x 7 SETS*

1 Power Snatch + 1 Deep Hang Power Snatch

*Start Moderate and build to Moderate-Heavy. Catch at parallel or slightly above.

(Score is Weight)

Week 5 of 9

WORKOUT

4 ROUNDS FOR TIME

15/12 Cal Row

7 Power Snatches (115/75)|(75/55)

-Rest 2:00-

4 ROUNDS FOR TIME

15 Up-Downs Over Bar

7 Power Snatches

(Score is Total Time)

https://vimeo.com/754415638/01dabc51c0

Wednesday, October 5th

STRENGTH

6-4-4*

Front Squat

*Start Moderate-Heavy and build to Heavy. The goal should be to start/end heavier than last week.

(Score is Weight)

Week 5 of 9

WORKOUT

AMRAP x 10 MINUTES

1 Rope Climb

2 Front Squats (205/145)|(145/100)*

10 Box Jump Overs (24/20)

*Can be taken from the floor or rack.

(Score is Rounds + Reps)

Rope Climb Option 1: 1 Strict Pull-Up + 1 Strict Knees to Chest (2 Reps of Complex for 1 Rope Climb)

Rope Climb Option 2: Rope Lowers (Climb Down + Climb Up for 1 Rope Climb)

https://vimeo.com/754414907/569975260d

Thursday, October 6th

WORKOUT

EMOM x 28 MINUTES

MIN 1 – :45 Max Strict Pull-Ups

MIN 2 – :45 Cardio Choice (Cals)

MIN 3 – :45 Max Toes to Bar

MIN 4 – :45 DBL KB Static Hold (Athlete Choice, Moderate)*

*Static Hold Options:

Farmer

Overhead

Front Rack

Mixed Grip

(Score is Total Reps of Pull-Ups, Cals, & TTB)

https://vimeo.com/754414000/bd8187bfe9

Friday, October 7th

STRENGTH

EVERY 1:30 x 7 SETS*

1 Power Clean + 1 Deep Hang Power Clean

*Start Moderate and build to Moderate-Heavy. Catch at parallel or slightly above.

(Score is Weight)

Week 5 of 9

WORKOUT

“THE FIFTH ELEMENT”

5 ROUNDS FOR TIME

50 Double Unders

10 Deadlifts (135/95)|(95/65)

5 Hang Squat Clean & Overhead

10 Handstand Push-ups

100m Run

(Score is Time)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

https://vimeo.com/754413168/a35fc3e28d

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