CrossFit Workouts for Week of 2/22-2/26/2021

Monday, February 22^nd          

STRENGTH

3 SETS FOR QUALITY

10/10 Single Leg DB RDL (Athlete Choice, Light)

10/10 Single Leg Glute Bridge-Ups

1:00 Slow Deadbugs

(Score is Weight)

WORKOUT

AMRAP x 12 MINUTES

5 Deadlifts (315/225)|(225/155)

10 Box Jump Overs (24/20)

15 Sit-Ups

(Score is Rounds + Reps)

Tuesday, February 23^rd        

STRENGTH

ON A 20:00 RUNNING CLOCK…

5-5-3-3-3

Back Squat

*Build from Moderate to Heavy,

(Score is Weight)

WORKOUT

4 ROUNDS FOR TIME

30 Wall Balls (20/14)|(14/10)*

30/25 Cal Bike

*Heavy Ball Optional (30/20)|(20/14)

(Score is Time)

Wednesday, February 24^th     

HERO WORKOUT

“RANDY”

FOR TIME

75 Power Snatches (75/55)|(65/45)

(Score is Time)

FINISHER

3 SETS FOR QUALITY

7-10 Barbell Rollouts

30 Russian Twists

-Rest as needed b/t Sets-

(No Measure)

Thursday, February 25^th

SKILL

4 SETS FOR QUALITY

10 Hollow Rocks

5 Perfect Strict Pull-Ups*

5-10 Kipping or Butterfly Pull-Ups

*Drop down from the bar and rest between Strict and Dynamic Pull-Ups

(No Measure)

WORKOUT

2 SETS*

AMRAP x 5 MINUTES

100m Run

10 Pull-Ups

100m Run

5 Bar Muscle-Ups

-Rest 1:00-

AMRAP x 5 MINUTES

200m Run

15 Burpees

-Rest 2:00 b/t Sets-

*Each set consists of 11:00 worth of work, both AMRAPS and the 1:00 rest.

(Score is Rounds + Reps)

BMU Option 1: Jumping Bar Muscle-Ups

BMU Option 2: Burpee Pull-Ups

Friday, February 26^th

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a Heavy Complex of:

1 Power Clean

+ 2 Split Jerks

(Score is Weight)

WORKOUT

FOR TIME

12-9-6

Shoulder to Overhead (155/105)|(115/75)

50-50-50 Double Unders

-Rest 2:00-

21-15-9 Shoulder to Overhead (115/75)|(75/55)

50-50-50 Double Unders

(Score is Time)