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

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