CrossFit Workouts for Week of 5/20-5/26/2024

Monday, May 20th

Workout

Kelly

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Tuesday, May 21st

Skill

EMOM x 5 MINUTES

1 Strict Pull-Up or Vertical Ring Row

+

1 Kip Swing

+

1 Pull-Up or Half Pull-Up

+

1 Kip Swing

(No Measure)

Workout

FOR TIME*

40-30-20-10

Push-Ups

20-15-10-5

Pull-Ups

*Complete 20/15 Cal Bike after each set.

**Option to wear 20/14lb Weight Vest.

(Score is Time)

Wednesday, May 22nd

Strength

Deadlift

5-3-1-1-1*

Workout

AMRAP x 8 MINUTES

12 Up-Downs Over Bar

4 Deadlifts (315/205)(205/145)

(Score is Rounds + Reps)

Thursday, May 23rd

Partner Workout

IN TEAMS OF 2…

AMRAP x 25 MINUTES

160 Double Unders or 320 Single Unders

120/100 Cal Row

80 Push Press (Athlete Choice)**

60 Back Rack Alt. Lunges

*P1 works while P2 rests. Split work as needed.

**Barbell Weight Options…

(45/35)

(75/55)

(95/65)

(Score is Rounds + Reps)

Friday, May 24th

Strength

Hang Clean

EMOM x 12 MINUTES

Hang Cleans*

Workout

15 ROUNDS FOR TIME

2 Hang Squat Cleans (185/135)(135/95)

5 Toes to Bar

(Score is Time)

Saturday, May 25th

Workout

IN TEAMS OF 2…

AMRAP x 21 MINUTES*

200m DB Suitcase Carry

30 Box Jump Overs or Lateral Box Step-Overs (Athlete Choice)

30 Burpees or Up-Downs

*P1 and P2 will complete the 200m Carry together and switch the DB as needed. For the other two movements, P1 works while P2 holds the DB above the waist. If the DB drops below the waist at any time P1 & P2 must complete 10 Synchro Air Squats.

(Score is Rounds + Reps)

Sunday, May 26th

Workout

4 SETS FOR QUALITY

1:30 Cardio Choice 1

25 Russian KB Swings (Athlete Choice, Light)

1:30 Cardio Choice 2

25 Sit-Ups

1:00 Static Hold*

-No Additional Rest b/t Sets-

*Static Hold Options…

Plank Hold

Tuck/Hollow Hold

Glute Bridge-Up Hold

Handstand Hold

(No Measure)

This week’s optional MURPH prep

WEEK 4/ DAY 1

CONDITIONING

3 SETS

400m Run @ 80%

200m Jog @ 50-60%

-100m Walking Rest b/t Sets-

*Deload week. Still want to get a bit of light running in to keep our feet underneath us. Still a decent amount of volume today but listen to your body and don’t push too hard so your body can recover for next week.

(No Measure)

STRENGTH

5-7 SETS

5 Strict Pull-Ups

10 Tempo Push-Ups (1111)

15 Tempo Air Squats (1111)

-Rest as Needed b/t Sets-

*Same idea as the conditioning. Get some reps in and work controlled ROM without overloading the body. Move with intent today and remember less is more with Murph right on the horizon!

(No Measure)

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