HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Workouts for Week of 5/18 – 5/24/2020

CrossFit In-Gym ReBuild Programming

To help build everyone back up, each class will have a dedicated strength component followed by a metcon-style WOD. Let’s do this!

Monday, May 18th

STRENGTH

ON A 12:00 RUNNING CLOCK…

3×5 Tempo Front Squat (2121)*

*Keep loading light to moderate.

(Score is Load)

WORKOUT

AMRAP x 12 MINUTES

15/12 Cal Row

:30 Plank Hold

10 Front Squats (95/65)|(75/55)

10 Hang Power Clean

:30 Hollow Hold

(Score is Rounds + Reps)

Tuesday, May 19th

SKILL

EMOM x 12 MINUTES

MIN 1 – 5-7 Strict Pull-ups or

7-10 Ring Rows

MIN 2 – :45 Bike @ Moderate

Pace

(No Measure)

WORKOUT

3-4 SETS*

25/20 Cal Bike

15 Box Jumps w/ Step Down

(24/20)

12 Pull-ups

-1:00 Rest b/t Sets-

*3 Sets if coach/athlete want to reduce

volume

(Score is Time)

Wednesday, May 20th

STRENGTH

ON A 12:00 RUNNING CLOCK…

3×5 Tempo Strict Press (2121)*

*Keep loading light to moderate.

(Score is Load)

WORKOUT

EVERY 3:00 x 4 SETS

400m Run

12 Push Press (95/65)|(75/55)*

*Option for athlete to increase load

after 2nd Set to 115/75

(Score is Time)

Thursday, May 21st

WORKOUT

AMRAP x 9 MINUTES

15 Russian Kettlebell Swings

(53/35)|(35/26)

12 Burpees to Plate

9 Toes to Bar

-Rest 1:00-

AMRAP x 9 MINUTES

15 Russian Kettlebell Swings

(53/35)|(35/26)

12 Burpees to Plate

9 Toes to Bar

(Score is Rounds + Reps)

Friday, May 22nd

STRENGTH

ON A 12:00 RUNNING CLOCK…

3×5 Tempo Deadlift (2121)*

*Keep loading light to moderate.

(Score is Load)

WORKOUT

3-5 SETS*

12 “Library” Deadlifts

(185/125)|(155/105)|(115/75)**

50 Double Unders

-Rest :30 b/t Sets-

*3 or 4 Sets if coach/athlete want to

reduce volume and multiple options for

weight

**Library Deadlift is completely quiet

touch to the ground, no dropping or

slamming bar.

(Score is Time)

Saturday, May 23rd

EXTENDED WARM-UP

4 SETS FOR QUALITY

5 Pull-Ups

10 Push-Ups

15 Air Squats

-Rest :30 b/t Sets-

(No Measure)

WORKOUT

AMRAP x 20 MINUTES

800m Run*

500m Row

30 Box Step-Ups (24/20)

25 Slam Balls (20/10)

20 Wall Balls (20/14)|(14/10)

3-5 Wall Walks**

*Athlete can choose to Run 400m then

Walk 400m

**Choose a number that keeps you

moving and proper mechanics

(Score is Rounds + Reps)

Sunday, May 24th

STRENGTH

EVERY 1:30 x 6 SETS

3 Hang Power Snatch*

*Increase load every other set. Keep light

to moderate.

(Score is Load)

WORKOUT

AMRAP x 5 MINUTES

5 Hang Power Snatch

(95/65)|(65/45)

7 Up-Downs

-Rest 2:30-

AMRAP x 5 MINUTES

5 Hang Power Snatch

(95/65)|(65/45)

7 Up-Downs

Online 30 CrossFit Workout Programming

Online 30 is based off of our bootcamp class programming. Equipment has been modified to a back pack filled with household items or dumbbells. Substitute any workout equipment that may be available. Check in to “Online 30” in your Wodify app to log scores.

Monday, May 18th

EMOM x 15 MINUTES

MIN 1 – :45 Cardio

MIN 2 – 8 Backpack Thrusters + 8 Push-Ups

MIN 3 – 16 Backpack Russian Swings

(No Measure)

OPTIONAL FINISHER

3 SETS

15 KB or BP Side Bends/Side

30 Hollow Rocks

15 Side Plank Leg Raises/Side

-Rest as needed b/t sets

Tuesday, May 19th

AMRAP x 16 MINUTES

18 Tuck-Ups

12 Burpees

9 Backpack Deadlifts

(Score is Rounds + Reps)

Wednesday, May 20th

AMRAP x 14 MINUTES

4-8-12-16-20 …

Backpack Squat Cleans

Backpack Alt. Reverse Lunges

Alt. Plank Backpack Taps

(Score is Total Reps)

OPTIONAL FINISHER

2:00 Barbell Quad Smash/Side or Couch Stretch

Thursday, May 21st

4 ROUNDS FOR TIME

200m or 1:00 Run

:30 Alt. Jumping Lunges

12 Up-Down + Broad Jump

12 Backpack Bent Over Row

(Score is Time)

Friday, May 22nd

FOR TIME

“Double Backpack Grace”

60 Backpack Clean & Jerks*

*Every minute on the minute, including 3-2-1 GO, perform 20 Double-Unders or 40 Single-Unders

(Score is Time)

OPTIONAL FINISHER

3 SETS

20 Glute Bridges

20 Hollow Rocks

-Rest as needed b/t sets

Saturday, May 23rd

AMRAP x 8 MINUTES

8/8 Single Arm Backpack Snatches

8 Backpack Front Rack Alt. Lunges

8 Sit-Ups -Rest

2:00- AMRAP x 6 MINUTES

6/6 Single Arm Backpack Snatches

6 Backpack Front Rack Alt. Lunges

6 Sit-Ups

(Score is Rounds + Reps Each AMRAP)

Sunday, May 24th

AMRAP x 15 MINUTES*

21-15-9

Backpack Sumo Deadlift High Pull

60-40-20

Double-Unders

(Score is Rounds + Reps)

*Move through the workout as written. Once completing the set of 20 Double-Unders, start the workout over. Repeat until the AMRAP expires.

Online 45 CrossFit Workout Programming

Online 45 is based off of our Morning Rush CrossFit programming. Each day there is a strength portion followed by a CrossFit metcon. Equipment has been modified to dumbbells. Substitute any workout equipment that may be available. Check in to “Online 45” in your Wodify app to log scores.

Monday, May 18th

STRENGTH

6 SETS ON A 12:00 CLOCK

10/10 DB Goblet Split Squats

(Score is Weight)

WORKOUT

EVERY 2:00 FOR 5 SETS

15 DB Front Squats

Max Double Unders in remainder of time.

(Score is Reps)

Tuesday, May 19th

STRENGTH

EMOM x 12 MINUTES

MIN 1 – 7 DB Snatch (R) + 7 Push Press

MIN 2 – 7 DB Snatch + 7 Push Press

(Score is Weight)

WORKOUT

FOR TIME

4-6-8-10-12-10-8-6-4

Weighted Sit-ups

Alt. DB Power Snatch

*200m Run after each full Round.

(Score is Time)

Wednesday, May 20th

STRENGTH

2-3 SETS

6/6 DB Goblet Forward Lunges

10/10 SA DB Bent Over Row

 -Rest 1:00 b/t Sets-

(No Measure)

*Perform Strength After the Workout!

WORKOUT

3 ROUNDS FOR MAX REPS

1:00 – DB Thrusters

1:00 – DB Sumo Deadlift High Pull

1:00 – Up-Downs

1:00 – DB Push Press

1:00 – Double Unders

-1:00 Rest b/t Rounds-

(Score is Total Reps)

Thursday, May 21st

STRENGTH

EMOM x 12 MINUTES

MIN 1 – :45 Alt. Hammer Curls

MIN 2 – :45 DB Floor Press

MIN 3 – :45 Hollow Body Flutter Kicks

(Score is Reps)

WORKOUT

4 ROUNDS

FOR TIME

400m Run

20 Burpees

10 DB Power Cleans

(Score is Time)

Friday, May 22nd

STRENGTH

ON A 15:00 RUNNING CLOCK

100 DB Goblet Squats*

*Every 20 reps complete 1:00 Wall Sit.

(Score is Weight)

WORKOUT

EMOM x 10 MINUTES

12 DBL DB Russian Swings

12 Air Squats

(Score is Each Set for Time)

Saturday, May 23rd

STRENGTH

EMOM x 12 MINUTES

MIN 1 – 10 SA DB Push Press (R)

MIN 2 – 10 SA DB Push Press (L)

MIN 3 – 15 Burpees

(Score is Weight)

WORKOUT

3 ROUNDS FOR TIME

25/20 Cal Bike or 2:00 Cardio Choice

15 DB Push Press

200m Run

15 DB Push Press

25/20 Cal Bike or 2:00 Cardio Choice

(Score is Time)

Sunday, May 24th

STRENGTH

10-10-10-10-10

DB Tempo Sumo Deadlifts (3111)

(Score is Weight)

WORKOUT

TABATA 8 SETS, :20 WORK/ :10 REST

TABATA 1 – DB G2OH

TABATA 2 – Push-ups

TABATA 3 – Up-Downs

-1:00 Rest b/t Tabatas-

(Score is Reps)

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