CrossFit Workouts for Week of 3/20-3/24/2023

Monday, March 20th

EXTENDED WARM-UP

EVERY 4:00 x 3 SETS

6-8 Reps of Pistol Options*

3 Front Squats**

1-3 Bar Muscle-Ups or Strict Pull-Ups

-EZ Bike in Time Remaining-

**Start Moderate and build to workout weight. Must come from floor.

(No Measure)

*Options:

Narrow Stance Air Squats

Alt. Heel Elevated Pistols

Alt. Plate Weighted Pistols

Single Leg Box Lowers

Single Leg Box Squats

Rig Assisted Pistols

WORKOUT (PERFORMANCE)*

“NCFIT GIRLS”

3 ROUNDS FOR TIME

30/25 Cal Bike

20 Alt. Pistols

15 Bar Muscle-Ups

7 Front Squats (205/145)

(Score is Time)

(FITNESS)

“NCFIT GIRLS (F)”

3 ROUNDS FOR TIME

25/20 Cal Bike

20 Narrow Stance Air Squats

15 Strict Pull-Ups

7 Front Squat (145/100)

(Score is Time)

https://vimeo.com/807844710

Tuesday, March 21st     

STRENGTH

EMOM x 4 MINUTES*

3 TNG Power Snatches

-Into-

EMOM x 3 MINUTES*

2 TNG Power Snatches

-Into-

EMOM x 2 MINUTES*

1 Power Snatch

*Start light and aim to build weight every minute ending at a Heavy or Moderate-Heavy single for today.

 (Score is Weight)

WORKOUT (PERFORMANCE)

“ANNIEBEL”

FOR TIME*

50-40-30-20-10

Double Unders

Sit-Ups

*After each full round complete 6 Power Snatches (135/95). The workout ends with 6 Power Snatches (30 total).

(Score is Time)

**This is a Mash-Up of the Classic CF workout Annie and Isabel.

(FITNESS)

“ANNIEBEL (F)”

FOR TIME*

100-80-60-40-20**

Single Unders

50-40-30-20-10

Sit-Ups

*After each full round complete 6 Power Snatches (95/65). The workout ends with 6 Power Snatches (30 total).

**Option to complete 25-25-25-25-25 Double Unders.

(Score is Time)

**This is a Mash-Up of the Classic CF workout Annie and Isabel

https://vimeo.com/807844321

Wednesday, March 22nd  

SKILL

ON A 10:00 RUNNING CLOCK…

Rope Climb Practice*

*Focus on consistent clamping, raising the knees, and then opening the hips with hand over hand climbing.

(No Measure)

WORKOUT (PERFORMANCE)

“RAPUNZEL”

2 SETS**

AMRAP x 8 MINUTES

2 Rope Climb

100′ Shuttle Run (25′ Out, 25′ Back)*

:30 DBL KB or DB Front Rack Hold (Athlete Choice, AHAP)

-Rest 2:00 b/t Sets-

*Increase 50′ Shuttle Run each round (100, 150, 200, etc) Each 25′ counts as 1 Rep.

**Reset to original numbers at the beginning of the second AMRAP.

(Score is Lowest Rounds + Reps)

(FITNESS)

“RAPUNZEL (F)”

2 SETS**

AMRAP x 8 MINUTES

8 Single Ring Vertical Grip Ring Rows

100′ Shuttle Run (25′ Out, 25′ Back)*

:30 DBL KB or DB Front Rack Hold (Athlete Choice, AHAP)

-Rest 2:00 b/t Sets-

*Increase 50′ Shuttle Run each round (100, 150, 200, etc). Each 25′ counts as 1 Rep.

**Reset to original numbers at the beginning of the second AMRAP. (Score is Lowest Rounds + Reps)

https://vimeo.com/807843984

Thursday, March 23rd

STRENGTH

5-4-3-2 Deadlift*

*Start Moderate-Heavy and build up to workout weight.

(Score is Weight)

WORKOUT (PERFORMANCE)

“ROSIE THE RIVETER”

EMOM x 18 MINUTES

MIN 1 – 2 Deadlifts (315/205) + 12 Strict Handstand Push-Ups

MIN 2 – 2 Deadlifts + Max Box Jumps (24/20)*

MIN 3 – Rest

*Mandatory step-down.

(Score is Lowest Reps of Box Jumps)

(FITNESS)

“ROSIE THE RIVETER (F)”

EMOM x 18 MINUTES

MIN 1 – 2 Deadlifts (225/155) + 12 Pike Push-Ups

MIN 2 – 2 Deadlifts + Max Box Jumps (20)*

MIN 3 – Rest

*Mandatory step-down.

(Score is Lowest Reps of Box Jumps)

https://vimeo.com/807843375

Friday, March 24th

WORKOUT (PERFORMANCE)

“FRAN”

FOR TIME

21-15-9

Thrusters (95/65)

Pull-Ups

(Score is Time)

(FITNESS)

“FRAN (F)”

AMRAP x 7 MINUTES*

21-15-9

Thrusters (45/35)

Jumping Pull-Ups

(Score is Total Reps)

*After finishing the set of 9s, restart at the beginning of the AMRAP.

https://vimeo.com/807846468

POPULAR POSTS

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals. Get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from CrossFit Fixx