CrossFit Workouts for Week of 2/20 – 2/24/2023

Monday, February 20th

EXTENDED WARM-UP (PERFORMANCE)

3 SETS

5 Push Jerk*

3-5 Gymnastic Reps**

-Rest As Needed b/t Sets-

*Start light and build to final workout weight.

**Suggested progression

Pull-Ups

Chest to Bars

Bar Muscle-Ups

(No Measure)

(FITNESS)

3 SETS

5 Push Press or Push Jerk*

3-5 Gymnastic Reps**

-Rest As Needed b/t Sets-

*Start light and build to final workout weight.

**Suggested progression

Jumping Pull-Ups

Pull-Ups / Banded Pull-Ups

Strict Pull-Ups / Banded Strict Pull-Ups

(No Measure)

WORKOUT (PERFORMANCE)

FOR TIME

6 ROUNDS

4 Pull-Ups

5 Push Jerk (115/75)

20 Double Unders

-Immediately Into-

5 ROUNDS

3 Chest to Bar Pull-Ups

4 Push Jerk (135/95)

20 Double Unders

-Immediately Into-

4 ROUNDS

2 Bar Muscle-Ups

3 Push Jerk (165/115)

20 Double Unders

(Score is Time)

(FITNESS)

FOR TIME

6 ROUNDS

4 Jumping Pull-Ups

5 Push Press or Push Jerk (75/55)

30 Single Unders

-Immediately Into-

5 ROUNDS

3 Pull-Ups*

4 Push Press or Push Jerk (95/65)

30 Single Unders

-Immediately Into-

4 ROUNDS

2 Strict Pull-Ups*

3 Push Press or Push Jerk (115/75)

30 Single Unders

*Banded Optional

(Score is Time)

https://vimeo.com/796776709

Tuesday, February 21st   

STRENGTH

(PERFORMANCE)

EVERY 1:30 x 5 SETS*

2 Hang Power Clean + 1 Hang Squat Clean

*Start Light-Moderate and end Moderate-Heavy.

(Score is Weight)

(FITNESS)

EVERY 1:30 x 5 SETS*

3 Hang Power Cleans

*Start Light-Moderate and end Moderate-Heavy.

(Score is Weight)

WORKOUT

(PERFORMANCE)

4 SETS EACH FOR TIME

15/12 Cal Bike

7 Hang Squat Cleans (135/95)

15/12 Cal Bike

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

(FITNESS)

4 SETS EACH FOR TIME

12/10 Cal Bike

7 Hang Power Cleans (115/75)

12/10 Cal Bike

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

https://vimeo.com/796776093

Wednesday, February 22nd    

SKILL

ON A 10:00 RUNNING CLOCK…

Practice Rope Climbs*

*Specifically focus on the J-Hook Clamp & Stomp.

(No Measure)

WORKOUT

(PERFORMANCE)

AMRAP x 15 MINUTES

2 Rope Climb

4 Box Jump Overs (24/20)

6 Alt. DB Devils Press (50/35)

8 DB Alt. Box Step-Ups*

*Hold DB any way above the waist.

(Score is Rounds + Reps)

(FITNESS)

AMRAP x 15 MINUTES

6 Strict Knees to Chest

4 Box Jump Overs (24/20)

6 Alt. DB Devils Press (35/20)

8 DB Alt. Box Step-Ups*

*Hold DB any way above the waist.

(Score is Rounds + Reps)

https://vimeo.com/796775539

Thursday, February 23rd

WORKOUT

EMOM x 25 MINUTES*

MIN 1 – :40 Cardio Choice 1

MIN 2 – :40 Barbell Curl to Press (Athlete Choice, Light)

MIN 3 – :40 Cardio Choice 2

MIN 4 – :40 Barbell Thruster (Athlete Choice, Light)

MIN 5 – :40 Static Hold (Athlete Choice)**

*Thursday’s during the Open are meant to be long, sweaty prep workouts for tomorrow’s test! The Barbell movements today are meant to be performed for QUALITY and not reps.

**Static Hold Options…

Plank

Side Plank

Hollow/Tuck Hold

Wall Sit

Deadhang

(No Measure)

https://vimeo.com/796775135

Friday, February 24th

Workout and Session Plan will be posted to the Wodify App Thursday evening after the Open Announcement!

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