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CrossFit Workouts for Week of 5/16-5/20/2022

Monday, May 16th

SKILL

ON A 10:00 RUNNING CLOCK…

Practice Rope Climbs*

*Focus on the J-Technique and K2E before clamping with feet.

(No Measure)

WORKOUT

AMRAP x 18 MINUTES

60 Double Unders

40 Sit-Ups*

20 Slam Balls (30/20)|(20/10)

5 Rope Climbs

*GHD Optional…adjust volume as needed.

(Score is Rounds + Reps)

EXTRA CREDIT MURPH PREP – 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)

https://vimeo.com/708505019/839c50e83b

Tuesday, May 17th

STRENGTH

1×3 @ 70%

1×3 @ 80%

1×3 @ 90%

Back Squat*

*Based off of 90% of Heavy 1-Rep

Week 3 of 9

(Score is Weight)

WORKOUT

“PUNCH OUT”

FOR TIME

800m Run

30 Thrusters (115/75)|(75/55)

30 Lateral Burpees Over Bar

(Score is Time)

https://vimeo.com/708504821/794ab5d0ed

Wednesday, May 18th  

STRENGTH

EVERY 1:30 x 5 SETS*

1 Hang Power Snatch

+

1 Power Snatch

*Start Light-Moderate and build up to a Moderate-Heavy weight.

(Score is Weight)

WORKOUT

1.) AMRAP x 8 MINUTES

3 Power Snatches (135/95)|(95/65)

6 Alt. Back Rack Lunges

9 Toes to Bar

(Score is Rounds + Reps)

-Rest 2:00 b/t Part 1 & Part 2-

2.) FOR TIME

6-9-12-9-6

Power Snatches (95/65)|(65/45)

Alt. Back Rack Lunges

Toes to Bar

(Score is Time)

OPTIONAL FINISHER

FOR TIME

20-15-10-15-20

Alt. Hip Taps*

Tuck-Ups

*1 Rep= R+L.

(Score is Time)

https://vimeo.com/708504631/1740aa38ae

Thursday, May 19th

STRENGTH

1×3 @ 70%

1×3 @ 80%

1×3 @ 90%

Bench Press*

*Based off of 90% of Heavy 1-Rep

Week 3 of 9

(Score is Weight)

WORKOUT

EMOM x 16 MINUTES

MIN 1&2 – AMRAP of Triplet*

MIN 3 – Max Strict Ring Dips

MIN 4 – Rest

*1 Round of Triplet is…

6 Hand Release Push-Ups

12 Up-Downs

24 Alt. Russian Twists

(Score is Total Strict Ring Dips)

EXTRA CREDIT MURPH PREP – 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)

https://vimeo.com/708504457/46305acf63

Friday, May 20th

STRENGTH

1×3 @ 70%

1×3 @ 80%

1×3 @ 90% Deadlift*

*Based off of 90% of Heavy 1-Rep

Week 3 of 9

(Score is Weight)

WORKOUT

FOR TIME

35/28 Cal Bike

Into…

3 ROUNDS

30 Box Jump Overs (24/20)

10 Deadlifts (255/175)|(175/115)

Into…

35/28 Cal Bike

(Score is Time)

OPTIONAL FINISHER

2-3 SETS

12-15 Barbell Rollouts

:45 Side Plank (R)

:45 Side Plank (L)

-Rest As Needed b/t Sets-

(No Measure)

https://vimeo.com/708504270/a8528e0ff3

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