CrossFit Workouts for Week of 4/03-4/07/2023

Monday, April 3rd  

STRENGTH

3×6*

Tempo Back Squat (21X1)

*Keep weight Moderate-Heavy across all sets.

Remember Reading Tempo…

1st Number is ‘Down Portion’

2nd Number is ‘Down Position’

3rd Number is ‘Up Portion’

4th Number is ‘Up Position’

(Score is Weight)

Week 2 of 5 Tempo

WORKOUT

“THIGH SOCIETY”

FOR TIME

50 Double Unders

30 Chest to Bar Pull-Ups

50 Double Unders

20 Front Squats (155/105)

50 Double Unders

10 Power Cleans

50 Double Unders

50/40 Cal Bike

(Score is Time)

WORKOUT (Fitness)

“THIGH SOCIETY (F)”

FOR TIME

75 Single Unders*

30 Jumping Pull-Ups

75 Single Unders

20 Front Squats (115/75)

75 Single Unders

10 Power Cleans

75 Single Unders

40/30 Cal Bike

*Option for 50 Plate Hops instead of Single Unders

(Score is Time)

https://vimeo.com/812524301

Tuesday, April 4th

STRENGTH

3×6*

Tempo Strict Press (21X1)

*Keep weight Moderate-Heavy across all sets.

Remember Reading Tempo…

1st Number is ‘Down Portion’

2nd Number is ‘Down Position’

3rd Number is ‘Up Portion’

4th Number is ‘Up Position’

(Score is Weight)

Week 2 of 5 Tempo

WORKOUT

4 SETS*

AMRAP x 4 MINUTES

100m Run

12 Toes to Bar

8 Handstand Push-Ups

-Rest 1:00 b/t Sets-

*Reset at the beginning of each AMRAP.

(Score is Lowest Rounds + Reps)

WORKOUT (FITNESS)

4 SETS*

AMRAP x 4 MINUTES

100m Run

10 Toes to Something**

6 Pike Push-Ups

-Rest 1:00 b/t Sets-

*Reset at the beginning of each AMRAP.

**Toes to Something is a Kipping Knee Raise with a Kick of the Toes to an appropriate height for the athlete.

(Score is Lowest Rounds + Reps)

https://vimeo.com/812523572

Wednesday, April 5th

STRENGTH

3×6*

Tempo Deadlift (21X1)

*Keep weight Moderate-Heavy across all sets.

Remember Reading Tempo…

1st Number is ‘Down Portion’

2nd Number is ‘Down Position’

3rd Number is ‘Up Portion’

4th Number is ‘Up Position’

(Score is Weight)

Week 2 of 5 Tempo

WORKOUT (PERFORMANCE)

AMRAP x 10 MINUTES

3-6-9-and so on…

Deadlifts (225/155)

Up-Down Box Jump Overs (24/20)

(Score is Reps)

WORKOUT (FITNESS)

AMRAP x 10 MINUTES

3-6-9-and so on…

Deadlifts (155/105)

Up-Down Box Jump Overs (20)

(Score is Reps)

https://vimeo.com/812523259

Thursday, April 6th

STRENGTH (PERFORMANCE)

ON A 8:00 RUNNING CLOCK…

Strict Chest to Bar Practice*

*Focus on wider grip + leaning back to lead with chest.

(No Measure)

Week 2 of 9 Strict Gymnastics

STRENGTH (FITNESS)

ON A 8:00 RUNNING CLOCK…

Strict Pull-Up Practice*

*Focus on engaging lats before pulling + keeping Hollow Body.

(No Measure)

Week 2 of 9 Strict Gymnastics

WORKOUT (PERFORMANCE)

3 SETS FOR QUALITY

1 Set of Max Strict Chest to Bars

2/2 KB/DB Turkish Get-Up

(Athlete Choice, Mod-Heavy)

30 Banded Dante Rows

10/10 Bodyweight Split Squats

30 Sit-Ups**

1:00 Cardio Choice*

*Athlete can choose level of intensity for the Cardio Choice (EZ, MOD, or HARD).

**Option to Perform GHD Sit-Ups

-No Additional Rest b/t Sets-

(No Measure)

WORKOUT (FITNESS)

3 SETS FOR QUALITY

1 Set of Max Strict Pull-Ups

2/2 KB/DB Turkish Get-Up

20 Banded Dante Rows

10/10 Bodyweight Split Squats

20 Sit-Ups

1:00 Cardio Choice*

*Athlete can choose level of intensity for the Cardio Choice (EZ, MOD, or HARD).

-No Additional Rest b/t Sets-

(No Measure)

https://vimeo.com/812522675

Friday, April 7th

STRENGTH (PERFORMANCE)

EVERY 1:30 x 5 SETS*

1 Hang Squat Snatch + 1 Snatch + 1 Overhead Squat

*Start Light-Mod and build to Mod+.

(Score is Weight)

STRENGTH (FITNESS)

EVERY 1:30 x 5 SETS*

1 Hang Power Snatch + 2 Power Snatches

*Start Light and build to Mod.

(Score is Weight)

WORKOUT (PERFORMANCE)

EMOM x 20 MINUTES

MIN 1 – 200m Run

MIN 2 – 1 Snatch

(Athlete Choice, Heavy)*

MIN 3 – Max Wall Balls (20/14)

MIN 4 – Rest

*Athletes choose Moderate-Heavy loading to start. Athlete can increase loading each round or stay at the same weight. Athlete has the entire minute to make their lift. Max 3 attempts per minute. Only use heaviest weight successfully lifted towards score. Each pound = 1 Rep.

(Score is Total Reps of WB + Heaviest Weight)

WORKOUT (FITNESS)

EMOM x 20 MINUTES

MIN 1 – 150m Run

MIN 2 – 2 TNG Power Snatches (Athlete Choice, Mod)*

MIN 3 – Max Wall Balls (14/10)

MIN 4 – Rest

*Athletes choose Moderate loading to start. Athlete can increase loading each round or stay at the same weight. Athlete has the entire minute to make their lift. Max 3 attempts per minute. Only use heaviest weight successfully lifted towards score. Each pound = 1 Rep.

(Score is Total Reps of WB + Heaviest Weight)

https://vimeo.com/812522317

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