CrossFit Workouts for Week of 5/13-5/19/2024

Monday, May 13th

Workout

AMRAP x 15 MINUTES

35 Double Unders

10 Deadlifts (225/155)(155/105)

35 Double Unders

15 Ring Dips

35 Double Unders

20 V-Ups

*Sub 60 Single Unders for DU’s

(Score is Rounds + Reps)

Tuesday, May 14th

Strength

Back Squat

ON A 18:00 RUNNING CLOCK…

Build to a Mod-Heavy 5-Rep Back Squat

Workout

5 ROUNDS FOR TIME

15 Thrusters (75/55)(65/45)

10 Burpees Over Bar

(Score is Time)

Wednesday, May 15th

Workout

6 SETS FOR MAX REPS

1:00 – Box Jumps (20)

1:00 – Plate Ground to Overhead (Athlete Choice)

1:00 – Cal Bike

1:00 – Rest

(Score is Total Reps)

Thursday, May 16th

Workout

FOR TIME

40 Pull-Ups*

800m Run

40 Pull-Ups*

*Chest to Bar Pull-Ups Optional.

(Score is Time)

Friday, May 17th

Strength

EMOM x 8 MINUTES*

1 Power Clean

+

2 Hang Power Clean

*Start Light and Build to Moderate-Heavy.

(Score is Weight)

Workout

The Chief

Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

Saturday, May 18th

Strength

ON A 15:00 RUNNING CLOCK…

Build to a Moderate-Heavy Complex…

1 Push Press

+

2 Push Jerks

*Start Light and Build to Moderate-Heavy.

(Score is Weight)

Workout

IN TEAMS OF 2…

AMRAP x 15 MINUTES

7 Toes to Bar or Toes to Something

7 Push Press (Athlete Choice)

*P1 works while P2 completes Max Cal Row, Bike, or Ski. Once P1 completes a full round partners switch.

(Score is Total Cals)

Sunday, May 19th

Workout

3 ROUNDS FOR TIME

40/30 Cal Row

40 Walking Lunges

20 Russian KB Swings (53/35)(35/26)

20/15 Cal Row

20 Walking Lunges

10 American KB Swings

(Score is Time)

This week’s optional MURPH prep

WEEK 3/ DAY 1

CONDITIONING

1 Mile Run

-Rest 2:30-

Into…

800m Run

-Rest 2:00-

Into…

400m Run

-Rest 1:00-

Into…

200m Run

*Just under 2 miles of running so we are basically at Murph volume! Try to keep a consistent effort/ pace through each distance. Main focus is the 1 Mile run and ensuring you can almost fully recover in that 2:30 rest window. Focus on nasal breathing to lower the HR to hit the next run with some aggression!

(No Measure)

STRENGTH

EMOM x 12 MINUTES

MIN 1 – :30 Max Pull-Ups

MIN 2 – :30 Max Push-Ups

MIN 3 – :30 Max Air Squats

*Goal is to find a movement adjustment that only forces 1 break in the :30 window. If proficient with these movements, this will be good volume work still aiming for no more than 1 break. On Air Squats complete ODD Rounds at a controlled steady pace, and EVEN Rounds at a faster pace still ensuring full ROM.

(No Measure)

WEEK 3/ DAY 2

CONDITIONING + STRENGTH

800m Run

Into Athlete’s Choice (Pick ONE)…

A). 7 ROUNDS

10 Pull-Ups

20 Push-Ups

30 Air Squats

OR

B). 15 ROUNDS

5 Pull-Ups

10 Push-Ups

15 Air Squats

Into…

800m Run

*Similar to what we saw at the end of last week with a bit more volume. If bodyweight ninjas, try to work the bigger sets of 10-20-30 and see if you can maintain consistent rounds. If last week was tough, stick to the smaller rounds of 5-10-15 and still focus on keeping rounds around 1:00-1:30.

(No Measure)

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