CrossFit Workouts for Week of 4/17-4/21-2023

Monday, April 10th   

STRENGTH  

3×2*

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 4 of 5 Tempo

WORKOUT (PERFORMANCE)

AMRAP x 12 MINUTES

1 Burpee Ring Muscle-Up*

10 Wall Balls (30/20)

100m Run

*Increase Reps by 1 each round. Ex: R1= 1 Burpees Ring Muscle-Up, R2= 2 Burpee Ring Muscle-Up, and so on.

(Score is Rounds + Reps)

WORKOUT (FITNESS)

AMRAP x 12 MINUTES

1 Burpee Pull-Ups*

10 Wall Balls (20/14)

100m Run

*Increase Reps by 1 each round. Ex: R1= 1 Burpee Pull-Ups, R2= 2 Burpee Pull-Up, and so on.

(Score is Rounds + Reps)

https://vimeo.com/816658919

Tuesday, April 11th

STRENGTH

3×2*

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 4 of 5 Tempo

WORKOUT (PERFORMANCE)

EMOM x 14 MINUTES

MIN 1 – 8 Toes to Bar + 8 Deadlifts (155/105)

MIN 2 – :50 Max Cal Row

(Score is Total Cals)

WORKOUT (FITNESS)

EMOM x 14 MINUTES

MIN 1 – 6 Toes to Something* + 6 Deadlifts (115/75)

MIN 2 – :50 Max Cal Row

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

(Score is Total Cals)

https://vimeo.com/816658465

Wednesday, April 12th

STRENGTH (PERFORMANCE)

EVERY 3:00 x 4 SETS

3-5 Tempo Handstand Push-Ups (30X1)

:45 DBL KB/DB Overhead Hold (Athlete Choice, Mod)

EZ Cardio w/ Time Remaining…

-No Additional Rest b/t Sets-

(No Measure)

Week 4 of 9 Strict Gymnastics

STRENGTH (FITNESS)

EVERY 3:00 x 4 SETS

3-5 Tempo Pike Push-Ups (30X1)

:45 DBL KB/DB Overhead Hold (Athlete Choice, Mod-Light)

EZ Cardio w/ Time Remaining…

-No Additional Rest b/t Sets-

(No Measure)

Week 4 of 9 Strict Gymnastics

WORKOUT (PERFORMANCE)

FOR TIME

75/60 Cal Bike

-Into-

10 ROUNDS

6 Handstand Push-Ups

30 Double Unders

-Into-

75/60 Cal Bike

(Score is Time)

WORKOUT (FITNESS)

FOR TIME

60/45 Cal Bike

-Into-

10 ROUNDS

6 DB Push Press (Athlete Choice, Mod)

45 Single Unders*

-Into-

60/45 Cal Bike

*Option for :30 Double Under Practice

(Score is Time)

https://vimeo.com/816658059

Thursday, April 13th

STRENGTH (ALL)

3×2*

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 4 of 5 Tempo

WORKOUT (PERFORMANCE)

4 SETS*

AMRAP x 3 MINUTES

1-2-3-and so on…

Front Squats (135/95)

2-4-6-and so on…

Up-Down Over Bar

-Rest 1:30 b/t Sets-

*Reset at the beginning of each AMRAP.

(Score is Lowest Rounds + Reps)

WORKOUT (FITNESS)

4 SETS*

AMRAP x 3 MINUTES

1-2-3-and so on…

Front Squats (95/65)

2-4-6-and so on…

Up-Down

-Rest 1:30 b/t Sets-

*Reset at the beginning of each AMRAP.

(Score is Lowest Rounds + Reps)

https://vimeo.com/816657481

Friday, April 14th

WORKOUT

“AVA”

AMRAP x 20:53 MINUTES

400m Run

21 Ground to Overhead (95/65) (65/45)

(Score is Rounds + Reps)

https://vimeo.com/816657036

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