CrossFit Workouts for Week of 5/3-5/8/2021

Monday, May 3rd

WORKOUT

5 ROUNDS FOR TIME

15 Deadlifts (225/155)|(155/105)

25 Sit-Ups

35 Double Unders*

*Option for “”Unbroken”” Double Unders.

(Score is Time)

Tuesday, May 4th

WORKOUT

FOR TIME

10-15-20-15-10

Chest to Bar Pull-Ups

KB Goblet Squats (70/53)|(53/35)

(Score is Time)

FINISHER

3 ROUNDS FOR QUALITY

7/7 Plate Around the World (Athlete Choice)

14 Superman Rocks

14 DeadBugs

(Score is Weight)

Wednesday, May 5th

STRENGTH

EMOM x 14 MINUTES

MIN 1 – 4 Push Press (Athlete Choice, Building)*

MIN 2 – :45 Shuttle Run (EZ)

*Start Light and Build to Heavy Set of 4 with Barbell.

(Score is Weight)

WORKOUT

AMRAP x 14 MINUTES

10 Alt. DB Snatch + Push Press (50/35)|(35/20)*

200m Run

*1 Rep = 1 DB Snatch then Lower DB to same side Shoulder for Push Press

(Score is Rounds + Reps)

OPTIONAL BENCHMARK WORKOUT

“THE NCFIT CINCO”

5 ROUNDS FOR TIME

5 Hang Power Clean (155/105)|(115/75)

5 Front Squats

5 Thrusters

5 Shoulder to Overhead

5 Strict HSPU

(Score is Time)

Thursday, May 6th

WORKOUT

AMRAP x 25 MINUTES

1000/800m Row

14 Alt. Back Rack Lunges (135/95)|(95/65)

16 Toes to Bar

18 Box Jumps (24/20)

(Score is Rounds + Reps)

Friday, May 7th

WORKOUT

ON A 5:00 RUNNING CLOCK…

40/30 Cal Bike

:30 Wall Sit

Max Rope Climbs In Time Remaining

(Score is Reps)

-Rest 2:00-

ON A 5:00 RUNNING CLOCK…

40/30 Cal Bike

:30 Wall Sit

Max Slam Balls (30/20)|(20/10) In Time Remaining

(Score is Reps)

-Rest 2:00-

ON A 5:00 RUNNING CLOCK…

40/30 Cal Bike

:30 Wall Sit

Max Burpees In Time Remaining

*Each :30 Wall Sit Must be performed Unbroken

(Score is Reps)

Saturday, May 8th  

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a Heavy Bear Complex*

*1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press

(Score is Weight)

PARTNER WORKOUT

IN TEAMS OF 2…

8 SETS FOR TIME*

7 Unbroken Bear Complex* (115/75)|(75/55)

*1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press

** While P1 Performs 1 Set of 7 Unbroken Bear Complexes, P2 performs a 400m Run. Partners alternate movements until each complete 4 full Sets.

(Score is Time)

POPULAR POSTS

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals. Get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from CrossFit Fixx