CrossFit Workouts for Week of 2/05-2/10/2024

Monday, February 5th

Workout

AMRAP x 10 MINUTES

10 Box Jumps (24/20)

10 Russian KB Swings (53/35)(35/26)

10 Burpees

(Score is Rounds + Reps)

Post Workout Strength

ON A 25:00 RUNNING CLOCK…

Build to a 1-Rep Deadlift

Tuesday, February 6th

Skill

EMOM x 6 MINUTES

Complete Gymnastics Option*

*Gymnastics Options…

3-5 Pull-Ups

2-3 Chest to Bars

1-2 Ring Muscle-Ups

(No Measure)

Workout

CLEARED FOR TAKEOFF

12 ROUNDS FOR TIME

5 Front Squats (155/105)(115/75)

*6 Pull-Ups

*RX+ = 3 Ring Muscle-Ups

(Score is Time)

Wednesday, February 7th

Strength

Push Jerk

ON A 12:00 RUNNING CLOCK…

Build to a Moderate-Heavy 5-Rep Push Jerk

Workout

EVERY 6:00 x 3 SETS

80 Double Unders*

30/25 Cal Bike

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

-Rest w/ Time Remaining-

*Sub 160 Single-Unders for DUs

(Score is Slowest Set)

Thursday, February 8th

Skill

EMOM x 7 MINUTES*

1 Strict Toes to Bar

+

2 Kip Swings

+

3 Toes to Bar

*Complex is meant to be unbroken.

**Alternative Reps…

2 Strict Toes to Bar

+

4 Kip Swings

+

6 Toes to Bar

(No Measure)

Workout

AMRAP x 15 MINUTES

200m Run*

10 Toes to Bar or Knees to Chest

20 Walking Lunges

25 Slam Balls (Athlete Choice)

*Increase by 200m each round.

(Score is Rounds + Reps)

Friday, February 9th

Workout

4 ROUNDS FOR TIME

15/12 Cal Row

12 Up-Downs

9 KB Goblet Squats (70/53)(53/35)

(Score is Time)

Post Workout Strength

Back Squat

ON A 25:00 RUNNING CLOCK…

Build to a 1-Rep Back Squat

Saturday, February 10th

Strength

EMOM x 10 MINUTES*

MIN 1 – 1 Hang Power Snatch + 1 Below the Knee Power Snatch*

MIN 2 – 1 Wall Walk or Scaled Wall Walk

*Start Light and Build to Moderate.

(Score is Weight)

Workout

IN TEAMS OF 2…

AMRAP x 15 MINUTES*

3 Wall Walks or Half Wall Walks

12 Alt. DB Snatches (Athlete Choice)

15 Box Jump Overs (Athlete Choice)

*Complete waterfall style. P1 completes 3 Wall Walks, P2 completes 12 Alt. DB Snatches, P1 completes 15 Box Jump Overs, and then P2 completes 3 Wall Walks, and so on.

(Score is Rounds + Reps)

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