CrossFit Workouts for Week of 5/15-5/20/2023

Monday, May 15th

RX

4 rounds for reps:
1:00 calorie row
1:00 Russian kettlebell swings (53/70 lb)
1:00 burpees
1:00 wall-ball shots (14/20 lb)(9/10 ft)
1:00 rest

INTERMEDIATE

4 rounds for reps:
1:00 calorie row
1:00 Russian kettlebell swing (35/53 lb)
1:00 burpees
1:00 wall balls (14/20 lb)(9/10 ft)
1:00 rest

BEGINNER

4 rounds for reps:
1:00 calorie row
1:00 Russian kettlebell swing (18/35 lb)
1:00 burpees
1:00 wall balls (10/14 lb)(9/10 ft)
1:00 rest

SKILL WORK

Rest, stretch, recover

Tuesday, May 16th

RX

For time:
20-18-16-14-12-10-8-6-4-2:
Alternating single-leg squats
1-2-3-4-5-6-7-8-9-10:
Strict ring dips

– Alternate back and forth between each movement, following the rep scheme: 20 single-leg squats, 1 dip; 18 single-leg squats, 2 dips; etc.

SCORE: TOTAL TIME

INTERMEDIATE

For time:
20-18-16-14-12-10-8-6-4-2:
Alternating single-leg squats to a box
1-2-3-4-5-6-7-8-9-10:
Jump and controlled lower ring dips

– Alternate back and forth between each movement, following rep scheme; so, 20 single-leg squats, 1 dip; 18 single-leg squats, 2 dips; etc.

SCORE: TOTAL TIME

BEGINNER

For time:
10-9-8-7-6-5-4-3-2-1:
High box step-downs
1-2-3-4-5-6-7-8-9-10:
Box dips with feet on floor

– Alternate back and forth between each movement, following rep scheme; so, 10 box step-downs, 1 dip; 9 box step-downs, 2 dips; etc.

SCORE: TOTAL TIME

SKILL WORK

Pre-workout:
Accumulate:
30 KB Turkish get-ups
– For quality.

Wednesday, May 17th

RX

7 sets for load:
1 power clean
1 hang power clean
1 jerk

SCORE: LOAD

INTERMEDIATE

Same as Rx’d

SCORE: LOAD

BEGINNER

7 sets for load:
3 power cleans
3 hang power cleans
3 jerks

SCORE: LOAD

SKILL WORK

Rest, stretch, recover

Thursday, May 18th

RX

6 rounds for time:
12 DB deadlifts (35/50 lb)
9 DB front rack lunges
200-m run
– Use two DBs.

SCORE: TOTAL TIME

INTERMEDIATE

6 rounds for time:
12 DB deadlifts (20/35 lb)
9 DB front rack lunges
200-m run
– Use two DBs.

SCORE: TOTAL TIME

BEGINNER

6 rounds for time:
12 DB deadlifts (20/15 lb)
9 DB front rack lunges
200-m run
– Use two DBs.

SCORE: TOTAL TIME

SKILL WORK

Post-workout:
3 sets:
100-ft. single-DB overhead walk/arm (35/50 lb)
– Use DBs from workout.

Friday, May 19th

RX

AMRAP 12:
12 front squats (75/115 lb)
30 crossovers

INTERMEDIATE

AMRAP 12:
12 front squats (65/95 lb)
30 double-unders

BEGINNER

AMRAP 12:
12 front squats (45/75 lb)
30 single-unders

SKILL WORK

Post-workout:
Accumulate:
25 GHD sit-ups
25 GHD hip extensions

Saturday, May 20th

RX

With a partner:
Every :90 for 30:00:
10 chest-to-bar pull-ups
10 push-ups
10 box step-ups (20/24 in)

– Partners alternate rounds; one athlete works at a time.
– The partner not completing a round cumulates time in a handstand or plank.

SCORE: TOTAL TIME

INTERMEDIATE

With a partner:
Every :90 for 30:00:
6 pull-ups
8 push-ups
10 box step-ups (20/24 in)

– Partners alternate rounds; one athlete works at a time.
– The partner not completing a round, cumulates time in a plank.

SCORE: TOTAL TIME

BEGINNER

With a partner:
Every :90 for 30:00:
5 ring rows
5 elevated push-ups
5 box step-ups (12/20 in)

– Partners alternate rounds; one athlete works at a time.
– The partner not completing a round, cumulates time in an elevated plank.

SCORE: TOTAL TIME

SKILL WORK

Rest, stretch, recover

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