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CrossFit Workouts for Week of 5/23-5/27/2022

Monday, May 23rd  

STRENGTH

1×5 @ 75%

1×3 @ 85%

1×1+ @ 95%

Bench Press*

*Based off of 90% of Heavy 1-Rep

Week 4 of 9

(Score is Weight)

WORKOUT

AMRAP x 6 MINUTES

10 Alt. Front Rack Reverse Lunges (95/65)|(65/45)

8/6 Cal Bike

6 Up-Downs

-Rest 1:30-

AMRAP x 6 MINUTES

10 Bar Facing Up-Downs

8/6 Cal Bike

6 Alt. Front Rack Reverse Lunges (135/95)|(95/65)

(Score is Total Rounds + Reps)

EXTRA CREDIT MURPH PREP – 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)

https://vimeo.com/711063061/2361bbf579

Tuesday, May 24th

STRENGTH

1×5 @ 75%

1×3 @ 85%

1×1+ @ 95%

Back Squat*

*Based off of 90% of Heavy 1-Rep

Week 4 of 9

(Score is Weight)

WORKOUT

AMRAP x 15 MINUTES*

5 Pull-Ups

10 Push-Ups

15 Air Squats

*After every Two Rounds, complete a 200m Run.

(Score is Rounds + Reps)

https://vimeo.com/711062843/250c6a1b8b

Wednesday, May 25th  

WORKOUT

4 SETS ON A 5:30 RUNNING CLOCK…

10 No Push-Up Renegade Row (50/35)|(35/20)

15 DB Push Press

50m DB Farmer Carry

5 Rope Climbs

-Rest Remainder of Time-

(Score is Slowest Set)

FINISHER

6 SETS

:30 Max Alt. V-Ups

:30 Tall Plank Hold

-No Additional Rest b/t Sets-

(No Measure)

https://vimeo.com/711062602/298b4d4265

Thursday, May 26th

STRENGTH

1×5 @ 75%

1×3 @ 85%

1×1+ @ 95%

Deadlift*

*Based off of 90% of Heavy 1-Rep

Week 4 of 9

(Score is Weight)

WORKOUT

“CHRISTINE”

3 ROUNDS FOR TIME

500/400m Row

12 Deadlifts (Bodyweight)*

21 Box Jumps (24/20)

*BW DL should be considered relatively light and done unbroken.

(Score is Time)

https://vimeo.com/711062411/03f12d209d

Friday, May 27th

STRENGTH

5-5-5*

Tempo Overhead Squats (22X1)

*Build up to a Moderate weight. Remember Reading Tempo… 1st Number is ‘Down Portion’ 2nd Number is ‘Down Position’ 3rd Number is ‘Up Portion’ 4th Number is ‘Up Position’

(Score is Weight)

WORKOUT

“COOL HAND LUKE”

7 ROUNDS FOR TIME

7 Overhead Squats (115/75)|(75/55)

7 Bar Facing Burpees

7 Toes to Bar

100m Run

(Score is Time) OPTIONAL FINISHER

2-3 SETS

10 Barbell Rollouts

15 Sit-Ups

:45 Barbell Front Rack Hold

-Rest As Needed b/t Sets-

(No Measure)

https://vimeo.com/711062263/5b67df1c28

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