CrossFit Workouts for Week of 4/10-4/15/2023

Monday, April 10th   

STRENGTH

3×4*

Tempo Deadlift (11X1)

*Keep weight 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 3 of 5 Tempo

WORKOUT (PERFORMANCE)

FOR TIME*

33 TNG Deadlifts (185/135)

400m Run

22 TNG Deadlifts (225/155)

400m Run

11 TNG Deadlifts (275/185)

400m Run

*For every drop complete 10 Up-Downs Over Bar. Barbell must be held in double-overhand grip. Bar can not be slammed on the TNG, must be a smooth touch and return. Bar can be held at waist but can not rest on the body.

(Score is Time)

WORKOUT (FITNESS)

FOR TIME*

30 TNG Deadlifts (135/95)

400m Run

20 TNG Deadlifts (155/105)

400m Run

10 TNG Deadlifts (185/135)

400m Run

*For every drop complete 6 Up-Downs Over Bar. Barbell must be held in double-overhand grip. Bar can not be slammed on the TNG, must be a smooth touch and return. Bar can be held at waist but can not rest on the body.

(Score is Time)

https://vimeo.com/814521568

Tuesday, April 11th

STRENGTH (PERFORMANCE)

EMOM x 12 MINUTES

MIN 1 – 5-7 Strict Handstand Push-Ups*

MIN 2 – :40 Mixed Grip KB/DB Hold** (Athlete Choice, Mod)

MIN 3 – EZ Cardio

*Goal is to complete unbroken.

**Hold 1 KB/DB Overhead + 1 KB/DB Front Rack.

(No Measure)

Week 3 of 9 Strict Gymnastics

STRENGTH (FITNESS)

EMOM x 12 MINUTES

MIN 1 -5-7 Box Piked Push-Ups

MIN 2 – :40 Mixed Grip KB/DB Hold* (Athlete Choice, Mod)

MIN 3 – EZ Cardio

*Hold 1 KB/DB Overhead + 1 KB/DB Front Rack.

(No Measure)

Week 3 of 9 Strict Gymnastic

WORKOUT (PERFORMANCE)

2 SETS

AMRAP x 8 MINUTES*

2-4-6-and so on…

Handstand Push-Ups

Tall Box Alt. Step-Up (Athlete Choice)**

DB Front Squats (50/35)

-Rest 2:00 b/t Sets-

*Reset at the beginning of the second AMRAP.

**Goal for step-up is higher than 90-degrees on the leading leg.

(Score is Lowest Rounds + Reps)

WORKOUT (FITNESS)

2 SETS

AMRAP x 8 MINUTES*

2-4-6-and so on…

Hand Release Push-Ups

Tall Box Alt. Step-Up (Athlete Choice)**

DB Front Squats (35/20)

-Rest 2:00 b/t Sets-

*Reset at the beginning of the second AMRAP.

**Goal for step-up is higher than normal step-up on the leading leg. (Score is Lowest Rounds + Reps)

https://vimeo.com/814524365

Wednesday, April 12th

WORKOUT (PERFORMANCE)

FOR TIME

100/80 Cal Row

5 Rope Climbs

75 Russian KB Swing (53/35)

5 Rope Climbs

75 Russian KB Swing

5 Rope Climbs

100/80 Cal Row

(Score is Time)

WORKOUT (FITNESS)

FOR TIME

80/60 Cal Row

20 Single Ring Vertical Grip Ring Rows

60 Russian KB Swings (35/20)

20 Single Ring Vertical Grip Ring Rows

60 Russian KB Swings

20 Single Ring Vertical Grip Ring Rows

80/60 Cal Row

(Score is Time)

POST WORKOUT STRENGTH (PERFORMANCE)

EMOM x 10 MINUTES

MIN 1 – Max Set of Strict Pull-Ups*

MIN 2 – Rest

*Athlete can rest for :02 at the bottom of the Pull-Up but as soon as they rest of longer than that or they come off the rig the set is over.

(Score is Total Reps)

Week 3 of 9 Strict Gymnastics

POST WORKOUT STRENGTH (FITNESS)

EMOM x 10 MINUTES

MIN 1 – Max Set of Strict Banded Pull-Ups*

MIN 2 – Rest *Athlete can rest for :02 at the bottom of the Pull-Up but as soon as they rest of longer than that or they come off the rig the set is over.

(Score is Total Reps)

Week 3 of 9 Strict Gymnastics

https://vimeo.com/814520647

Thursday, April 13th

STRENGTH

3×4*

Tempo Strict Press (11X1)

*Keep weight 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 3 of 5 Tempo

WORKOUT (PERFORMANCE)

EMOM x 15 MINUTES

MIN 1 – 1 Wall Walk into 10 Shoulder to Overhead (135/95)

MIN 2 – 1 Wall Walk into Max Toes to Bar

MIN 3 – Rest

(Score is Lowest Reps of T2B)

WORKOUT (FITNESS)

EMOM x 15 MINUTES

MIN 1 – 1 Half Wall Walk into 10 Shoulder to Overhead (95/65)

MIN 2 – 1 Half Wall Walk into Max Knees to Chest

MIN 3 – Rest (Score is Lowest Reps of K2C)

https://vimeo.com/814520129

Friday, April 14th

STRENGTH

3×4*

Tempo Back Squat (11X1)

*Keep weight 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 3 of 5 Tempo

WORKOUT (PERFORMANCE)

ON A 10:00 RUNNING CLOCK…

50/40 Cal Bike

100 Back Rack Alt. Lunges (95/65)

Max Cal Bike w/ Time Remaining…

(Score is Total Cals)

WORKOUT (FITNESS)

ON A 10:00 RUNNING CLOCK…

40/30 Cal Bike

80 Back Rack Alt. Lunges (45/35)

Max Cal Bike w/ Time Remaining…

(Score is Total Cals)

https://vimeo.com/814522945

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