CrossFit Workouts for Week of 2/14-2/18/2022

Monday, February 14th       

STRENGTH

ON A 20:00 RUNNING CLOCK…

Build to a Heavy Complex of…

1 Clean Deadlift

+

1 Hang Power Clean

(Below the Knee)

+

1 Power Clean

(Score is Weight)

WORKOUT

“CUPID SHUFFLE”

EMOM x 14 MINUTES*

MIN 1 – 1 Burpee Over Bar + Max Power Cleans (185/135)|(135/95)

MIN 2 – 2 Burpees Over Bar + Max Power Cleans

MIN 3 – 3 Burpees Over Bar + Max Power Cleans

MIN 4 – 4 Burpees Over Bar + Max Power Cleans

…and so on until Round 14

MIN 14 – 14 Burpees Over Bar + Max Power Cleans

*If unable to finish the Burpees, perform the next minute with 2 less Burpees than what is assigned.

(Score is Total Reps of Power Clean)

https://vimeo.com/675354037/7c78c4b4d6

Tuesday, February 15th     

STRENGTH

4×3 Overhead Squat

*All working sets @ Light-Moderate weight. If you have a 1RM OHS, this should be roughly 60-70%. Focus on perfect movement. This is our Deload week. Week 7 of 8

(Score is Weight)

WORKOUT

6 ROUNDS FOR TIME*

35 Double Unders**

25 Air Squats

10 Toes to Bar

*After EVEN NUMBER rounds (2,4,6) complete a 200m Run. Workout ends with 200m run.

**Option for ‘Unbroken’ Double Unders

(Score is Time)

FINISHER

3 SETS FOR QUALITY

:30/:30 Single Leg Glute Bridge Hold

1:00 Slow Supermans

-Rest 1:00 b/t Sets-

(No Measure)

https://vimeo.com/675353878/16d2ec57d5

Wednesday, February 16th  

WORKOUT

4 SETS

AMRAP x 5 MINUTES

15/12 Cal Row

15 DB Floor Press (50/35)|(35/20)

15 Box Jumps (24/20)

-Rest 1:00 b/t Sets-

*Pick up where you left off each Set.

(Score is Total Rounds + Reps)

FINISHER

FOR TIME

2-4-6-8-10-8-6-4-2

V-Ups or Tuck-Ups

Hollow Rocks

(Score is Time)

https://vimeo.com/675353741/ec2c9b5845

Thursday, February 17th

WORKOUT

“SKULL ISLAND”

10 ROUNDS FOR TIME

3 Deadlift (315/205)|(225/155)

3 Ring Muscle-Ups

5 DB Hang Squat Cleans (50/35)|(35/20)

5 Strict Handstand Push-Ups

(Score is Time)

RMU Option 1: Jumping RMU

RMU Option 2: Burpee Chest to Bar Pull-Up

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

https://vimeo.com/675353452/d0d1092cae

Friday, February 18th

STRENGTH

3 SETS FOR QUALITY

3/3 Turkish DB or KB Get-Ups

(Athlete Choice, Heavy)

10/10 Tempo Bulgarian Split Squat (2021)*

*Unweighted. Strict adherence to the Tempo.

(Score is Weight)

WORKOUT

FOR TIME

40 KB Goblet Walking Lunges (53/35)|(35/26)*

Immediately Into…

4 ROUNDS

20/15 Cal Bike

15 Burpees to Target**

Immediately Into…

40 KB Goblet Walking Lunges*

(Score is Time)

*Each step is 1-Rep.

**Target 6 inches above standing reach

https://vimeo.com/675353282/9a5cfac0e1

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