CrossFit Workouts for Week of 5/06-5/11/2024

Monday, May 6th

Workout

FOR TIME

75 Double Unders

45 Russian Swings (53/35)(35/26)

45 Sit-Ups*

75 Double Unders

35 Russian Swings

35 Sit-Ups

75 Double Unders

25 Russian Swings

25 Sit-Ups

75 Double Unders

15 Russian Swings

15 Sit-Ups

*GHD Optional.

Sub 125 Singles for the Double Unders.

(Score is Time)

Tuesday, May 7th

Strength

Overhead Squat

ON A 20:00 RUNNING CLOCK…

Build to a 3-Rep Max Overhead Squat

Front Squat

ON A 20:00 RUNNING CLOCK…

Build to a 3-Rep Max Front Squat

Workout

5 ROUNDS FOR TIME

200m Run

10 Overhead OR Front Squats (135/95)

(Score is Time)

Wednesday, May 8th

Strength

EVERY 2:00 x 5 SETS*

3 Deadlifts

+

2 Hang Power Cleans

*Start Light and build slightly past workout weight.

(Score is Weight)

Workout

AMRAP x 15 MINUTES

20/15 Cal Bike

12 Deadlifts (205/145)(155/105)

4 Hang Power Cleans

(Score is Rounds + Reps)

Thursday, May 9th

Workout

2 ROUNDS FOR TIME

1250/1000m Row

60 DB Farmer Alt. Lunges (50/35)(35/20)

40 Toes to Bar

(Score is Time)

Friday, May 10th

Strength

Bench Press

ON A 20:00 RUNNING CLOCK…

Build to a 3-Rep Max Bench Press

Workout

ON A 10:00 RUNNING CLOCK…

Max Box Jumps (24/20)*

*Every 2:00, including 0:00 complete Burpees…

RND 1 (0:00) = 8/6

RND 2 (2:00) = 10/8

RND 3 (4:00) = 12/10

RND 4 (6:00) = 14/12

RND 5 (8:00) = 16/14

(Score is Total Box Jumps)

Saturday, May 11th

Strength

EMOM x 10 MINUTES*

1 Hang Snatch

+

1 Snatch

*Start Light and end Moderate-Heavy. Option for Squat or Power.

(Score is Weight)

Workout

IN TEAMS OF 2…

AMRAP x 20 MINUTES*

75 Wall Balls (Athlete Choice)

50 Pull-Ups

25 Snatches (Athlete Choice)**

*P1 works while P2 rests. Split work as needed.

**Option for Squat or Power.

(Score is Rounds + Reps)

Sunday, May 12th

Workout

Metcon

EMOM x 12 MINUTES

MIN 1 – 250/200m Row

MIN 2 – :45 Wall Walks

-Rest 2:00-

EMOM x 12 MINUTES

MIN 1 – 200m Run

MIN 2 – :45 DB No Push-Up Renegade Rows (50/35)(35/20)*

*1 Rep= Row (R) + Row (L)

(Score is Total Reps of Wall Walks + RR Rows)

This week’s optional MURPH prep

WEEK 2/ DAY 1

CONDITIONING

3 SETS*

800m Run

-Rest 2:00 b/t Sets-

*Similar idea to last week’s runs. We are going a little longer with distance but pacing should still be roughly 75-80%. Think of each 800m as back to back 400m efforts. Goal is to finish your second 400m slightly faster than your first.

(No Measure)

STRENGTH

FOR QUALITY*

50 Pull-Ups

100 Push-Ups***

150 Air Squats

*Partition any way to complete all 250 reps.

**Half the volume of what you will see for Murph. Two goals for today…first we want to continue building volume towards the full 100-200-300, and to come up with a strategy of breaking these movements up.

***Option to complete Knee Push-Ups or Push-Up to a Box.

(No Measure)

WEEK 2/ DAY 2

CONDITIONING + STRENGTH

800m Run

Into…

10 ROUNDS

5 Pull-Ups

10 Push-Ups

15 Air Squats

Into…

800m Run

*Earlier this week we saw 1.5 miles of running and half the volume of our bodyweight movements for Murph. Today we put those two together to tackle “Half Murph.” This is mean to begin dipping the toes into the volume pool and get a feel for how the combo of everything will tax the body. Goal is to keep your 800m Runs a bit faster than eariler this week and to time your rounds of BW movements to get a rough estimate of fade and how long another 10 would potentially take.

(No Measure)

New to CrossFit Fixx? Book a Free Intro HERE!

POPULAR POSTS

Staying Fit on Summer Vacation: Tips for Working Out While Traveling

Summer vacations are a time to relax, explore new places, and indulge in delicious foods. However, it doesn’t mean you have to abandon your fitness routine altogether. With a bit of planning and creativity, you can stay active and maintain your health goals while enjoying your well-deserved break.

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