CrossFit Workouts for Week of 3/13-3/17/2023

Monday, March 13th

STRENGTH

6-4-2-2

Back Squat*

*Start Moderate-Heavy and build to Heavy 2-Rep.

(Score is Weight)

WORKOUT

AMRAP x 12 MINUTES

400m Run

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

10 Russian KB Swings*

*Option for Full ‘American’ Swings

(Score is Rounds + Reps)  

https://vimeo.com/805491505

Tuesday, March 14th    

STRENGTH

4 SETS

1 Push Press

+ 2 Push Jerk

*Start Moderate and build to/past heaviest workout weight.

WORKOUT (PERFORMANCE)

EMOM x 6 MINUTES

MIN 1 – 5 Toes to Bar + 4 Shoulder to Overhead (185/135)

MIN 2 – :40 Max Up-Downs

-Rest 2:00-

EMOM x 6 MINUTES

MIN 1 – 5 Toes to Bar + 6 Shoulder to Overhead (135/95)

MIN 2 – :40 Max Up-Downs

-Rest 2:00-

EMOM x 6 MINUTES

MIN 1 – 5 Toes to Bar + 8 Shoulder to Overhead (95/65)

MIN 2 – :40 Max Up-Downs

(Score it Total Reps of Up-Downs)  

WORKOUT (FITNESS)

EMOM x 6 MINUTES

MIN 1 – 5 Hanging Knee Raise + 4 Shoulder to Overhead (135/95)

MIN 2 – :40 Max Up-Downs

-Rest 2:00-

EMOM x 6 MINUTES

MIN 1 – 5 Hanging Knee Raise + 6 Shoulder to Overhead (95/65)

MIN 2 – :40 Max Up-Downs

-Rest 2:00-

EMOM x 6 MINUTES

MIN 1 – 5 Hanging Knee Raise + 7 Shoulder to Overhead (65/45)

MIN 2 – :40 Max Up-Downs

(Score it Total Reps of Up-Downs)

https://vimeo.com/805491006

Wednesday, March 15th

EXTENDED WARM-UP (PERFORMANCE)

3 SETS

1-2 Ring Muscle-Ups

5-7 Deadlifts*

:30 Double or Triple Under Practice

-Rest As Needed b/t Sets-

*Start Light-Moderate and build to workout weight.

(No Measure)

EXTENDED WARM-UP (FITNESS)

3 SETS

3-5 Pull-Ups

5-7 Deadlifts*

:30 Single or Double Under Practice

-Rest As Needed b/t Sets-

*Start Light and build to workout weight.

(No Measure)

WORKOUT (PERFORMANCE)

ON A 22:00 RUNNING CLOCK…*

40 Ring Muscle-Ups

60 Deadlifts (225/155)

80/60 Cal Bike

240 Double Unders

*Partition as needed. Can start and mix movements in any order. Any reps not completed at the end of the 22:00 are added as seconds to the score. Ex: you do not complete 30 reps, your score is 22:30.

(Score is Time)

WORKOUT (FITNESS)

ON A 22:00 RUNNING CLOCK…*

40 Strict Pull-Ups

60 Deadlifts (155/105)

60/40 Cal Bike

360 Single Unders

*Partition as needed. Can start and mix movements in any order. Any reps not completed at the end of the 22:00 are added as seconds to the score. Ex: you do not complete 30 reps, your score is 22:30.

(Score is Time)

https://vimeo.com/805490469

Thursday, March 16th  

WORKOUT

3 ROUNDS FOR QUALITY

2:00 Cardio Choice

5/5 Barbell Back Rack Lunges (Athlete Choice, Moderate)

15 DBL DB Hammer Curls (Athlete Choice, Light-Moderate)

20 Banded Tricep Push-Downs

10 Slow Leg Lifts

15 DBL DB Floor Chest Flyes (Athlete Choice, Light-Moderate)

20 Banded Straight Arm Narrow Push-Downs

NOTE: Bodybuilding workouts like this can be effective in strengthening positions and controlling range of motion.

-Rest 1:30 b/t Sets-

(No Measure)

PARTNER FINISHER

2 ROUNDS FOR TIME*

80 Slam Balls/ Plate G20 (Athlete Choice, Moderate)

80 Alt. Slam Ball/ Plate Twists

*Switch Slam Balls every 10 Reps. P1 works while P2 Rests. Slam Ball twists will be completed together 80 reps total!

**Option to sub WB Ground to Overhead and WB Twists.

(Score is Time)

https://vimeo.com/805490038

Friday, March 17th  

STRENGTH (PERFORMANCE)

ON A 10:00 RUNNING CLOCK…

Build to a Moderate 3-Rep Hang Squat Clean Thruster

(Score is Weight)

(FITNESS)

ON A 10:00 RUNNING CLOCK…

Build to a Moderate 3-Rep Hang Power Clean + Thruster*

*1 Rep = Hang Power Clean immediately into Thruster…do not need to stand up the clean before continuing into your squat.

(Score is Weight)

WORKOUT (PERFORMANCE)

“SHAMROCK SHAKE”

10 SETS FOR TIME

3 Hang Squat Clean Thrusters (135/95)

5 Chest to Bar Pull-Ups

7 Burpees Over Bar

-Rest 1:00 b/t Sets-

(Score is Total Time)

(FITNESS)

“SHAMROCK SHAKE (F)”

10 SETS FOR TIME

3 Hang Power Clean + Thruster (95/65)**

4 Jumping C2B Pull-Ups

5 Burpees Over Bar

-Rest 1:00 b/t Sets-

*1 Rep = Hang Power Clean immediately into Thruster…do not need to stand up the clean before continuing into your squat.

(Score is Total Time)

https://vimeo.com/805489500

POPULAR POSTS

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Throughout November, we’ll continue to focus on Olympic Weightlifting.

Start this week with CHAD1000X in memory of Chad Wilkinson, who died by suicide on Oct. 29, 2018. Join the CrossFit community as we honor Chad’s life and legacy and raise awareness for suicide prevention.

Follow that with a quick couplet of wall-ball shots and double-unders on Wednesday.

Continue the month’s theme with heavy snatches with run efforts thrown in for fun on Thursday.

After Monday’s effort; be sure to stretch and scale accordingly throughout the week to allow for recovery.

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Expect a higher volume of light, moderate, and heavy barbell cycling.

Work on Olympic lifting-focused skill work for additional practice.

We will see benchmarks and Hero workouts such as CHAD1000X, Nate, and Open workout variations.

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Throughout October, we’ll continue to focus on classic benchmark workouts.

Kick off the week with a fun twist on a classic as athletes take on Heavy Grace.

Shift gears on Tuesday that has athletes partner up for a 30-minute max-distance effort on the machine of their choice.

Round out the week with Dia de los Deadlifts!

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