CrossFit Workouts for Week of 4/29-5/05/2024

Monday, April 29th

Strength

Bench Press

3×10*

Workout

AMRAP x 16 MINUTES

12 Knees to Elbow

18 Up-Downs

24 Air Squats

(Score is Rounds + Reps)

Tuesday, April 30th

Workout

3 ROUNDS FOR TIME

200m Run

21 DB Push Press (50/35)(35/20)

200m Run

9 Deadlifts (275/185)(185/135)

(Score is Time)

Wednesday, May 1st

Skill

EMOM x 15 MINUTES

Practice Gymnastics Pull*

*Gymnastic Pull Options…

1-2 (Strict) Ring Muscle-Ups

3-5 (Chest to Bar) Pull-Ups

3-5 (Banded) Strict Pull-Ups

(No Measure)

Workout

AMRAP x 10 MINUTES

15/12 Cal Bike

Gymnastics Pulling*

*Options…

2 Ring Muscle-Ups

3 Bar Muscle-Ups

4 Chest to Bar Pull-Ups

5 Kipping Pull-Ups

(Score is Rounds + Reps)

Thursday, May 2nd

Strength

Overhead Squat

3×10*

OR

Front Squat

3×10*

Workout

TABATA (8 SETS / :20 ON/ :10 OFF)*

TABATA 1 – Double Unders

TABATA 2 – DB Alt. Hang Snatch (Athlete Choice)

TABATA 3 – Sit-Ups

TABATA 4 – DB Alt Goblet Lunge (Athlete Choice)

*Complete a full Tabata before moving to the next one.

-Rest 1:00 b/t Tabatas-

(Score is Total Reps)

Friday, May 3rd

Workout

DEATH ROW

EMOM x 20 MINUTES

MIN 1 — 20/15 Cal Row

MIN 2 — 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

(Score is Rounds Completed)

Saturday, May 4th

Strength

ON A 15:00 RUNNING CLOCK…

Build to a Heavy Complex…

1 Hang Power Clean

+

2 Front Squat

+

1 Hang Squat Clean

(Score is Weight)

Workout

IN TEAMS OF 2…

2 ROUNDS FOR TIME

800m Run

80 Box Jump Overs (Athlete Choice)

40 Hang Cleans (Athlete Choice)**

*Partners will run together. All other work will be split as needed with P1 working and P2 resting.

**Option for Power or Squat.

(Score is Time)

Sunday, May 5th

Workout

“MUY CALIENTE”

5 SETS*

AMRAP x 5 MINUTES

5 Push-Ups

5 Shoulder to Overhead (95/65)(65/45)

5 Toes to Bar

5 Wall Balls (20/14)(14/10)**

**Wall Balls Increase by 5 Every Round (5,10,15). All Other Movements Stay at 5.

-Rest 2:00 b/t Sets-

*Restart at 5s the beginning of each AMRAP.

(Score is Lowest Rounds + Reps)

This Week’s Optional MURPH Prep

To be completed anytime during the week…

WEEK 1/ DAY 1

CONDITIONING

4 SETS*

400m Run

-Rest 1:30 b/t Sets-

*Goal is to mirror the splits for all 4 efforts at 75-80% effort. Simply getting our feet underneath us and logging a mile on the road. We will be running 2x a week in prep for Murph.

(No Measure)

STRENGTH

EMOM x 15 MINUTES*

MIN 1 – 12-15 Ring Rows or 5-7 Strict Pull-Ups

MIN 2 – 10 Push-Ups**

MIN 3 – 20-30 Air Squats

*Simple volume building EMOM…goal here is to build volume across the 5 rounds without burdening the body with all of the volume, all at once.

**Option to complete Knee Push-Ups or option to increase reps by 2 every other round.

(No Measure)

WEEK 1/ DAY 2

CONDITIONING + STRENGTH

6 SETS*

300m Run

5 Pull-Ups

10 Push-Ups

15 Air Squats

-Rest 1:00 b/t Sets-

*Hold consistent pace on all 6 runs…faster than your 400m pace from earlier this week. Intentional, crisp movement on all the of the BW movements. Try to accomplish unbroken if possible.

(No Measure)

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