CrossFit Workouts for Week of 5/2-5/6/2022

Monday, May 2nd

STRENGTH

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Bench Press

(Score is Weight)

Week 1 of 9

WORKOUT

AMRAP x 12 MINUTES

10 Russian KB Swing (70/53)|(53/35)

15 Sit-Ups

100m Run

(Score is Rounds + Reps)

EXTRA CREDIT MURPH PREP – DAY 1

CONDITIONING

4 SETS*

400m Run

-Rest 1:30 b/t Sets-

*GOAL: Mirror the splits for all 4 efforts at 75-80% effort. Simply getting our feet underneath us and logging a mile on the road. We will be running 2x a week in prep for Murph.

(No Measure)

STRENGTH

EMOM x 15 MINUTES*

MIN 1 – 12-15 Ring Rows or 5-7 Strict Pull-Ups

MIN 2 – 10 Push-Ups**

MIN 3 – 20-30 Air Squats

*GOAL: Volume building EMOM…goal here is to build volume across the 5 rounds without burdening the body with all of the volume, all at once. **Option to complete Knee Push-Ups or option to increase reps by 2 every other round.

(No Measure)

https://vimeo.com/703175418/35138d82e8

Tuesday, May 3rd

STRENGTH

ON A 25:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Back Squat

(Score is Weight)

Week 1 of 9

WORKOUT ON A 5:00 RUNNING CLOCK…

Max Cal Row*

-Immediately Into

AMRAP x 5 MINUTES*

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

10 Slam Ball Front Squats

5 Jumping Air Squats

*Total Cals are added as Reps. 1 Round of AMRAP = 30 Reps.

(Score is Total Reps)

https://vimeo.com/703175126/9a120ae847

Wednesday, May 4th  

WORKOUT

3 ROUNDS FOR TIME

35 Box Jump Overs (24/20)

25 Chest to Bar Pull-Ups

15 Burpees

5 Hang Power Clean (205/145)|(145/100)

(Score is Time)

https://vimeo.com/703174571/20e73c9f51

Thursday, May 5th

WORKOUT

EMOM x 25 MINUTES

MIN 1 – 20 Alt DB Goblet Lunges (Athlete Choice, Moderate)*

MIN 2 – 7-10 Strict Handstand Push-Ups

MIN 3 – 12/10 Cal Bike

MIN 4 – :50 Plank Hold (Athlete Choice)**

MIN 5 – Rest

*Option to complete Lunges without DB.

**Plank Hold Options…

Elbow Plank

Tall Plank

Side (Star) Plank

Reverse Plank

(No Measure)

FINISHER

FOR TIME

20-15-10-15-20

Russian Twists*

Sit-Ups

*1 Rep= R+L.

(Score is Time)

https://vimeo.com/703174220/4ff2d3a66f

Friday, May 6th

STRENGTH

ON A 25:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Deadlift

(Score is Weight)

Week 1 of 9

WORKOUT

12 ROUNDS FOR TIME

3 Deadlifts (70% of 1-Rep Deadlift)

20 Double Unders*

*Increase Double Unders by 10 Reps Every 4 Full Rounds…

R1-4 – 20

R5-8 – 30

R9-12 – 40

(Score is Time)

EXTRA CREDIT MURPH PREP – DAY 2

CONDITIONING + STRENGTH

6 SETS*

300m Run

5 Pull-Ups

10 Push-Ups

15 Air Squats

-Rest 1:00 b/t Sets-

*GOAL: Hold consistent pace on all 6 runs…faster than your 400m pace from earlier this week. Intentional, crisp movement on all the of the BW movements. Try to accomplish unbroken if possible. (No Measure)

https://vimeo.com/703173856/1d2d1870ea

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