CrossFit Workouts for Week of 6/03-6/09/2024

Monday, June 3rd

Workout

AMRAP x 20 MINUTES

30/25 Cal Bike

40 Russian KB Swings (70/44)(53/35)

80 Double Unders*

(Score is Rounds + Reps)

Non-RX option: 160 Single Unders

Partner Finisher – All

FOR TIME

200/150 Cal Bike*

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

(Score is Time)

Tuesday, June 4th

Workout

MYMC 22.3

15 ROUNDS FOR TIME

2 Chest to Bar Pull-ups

3 Thrusters (135/95)(95/65)

6 Burpees Over Bar

(Score is Time)

Wednesday, June 5th

Workout

3 SETS

400m Run

20 Toes to Bar

200m Run

10 Toes to Bar

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

Finisher – All

3 SETS*

15 Slow DB Shrugs

15 Single DB Pull-Over**

15 DB Bent Over Rows

*Use the same Moderate Weight for All Movements

**Supported on Bench or Med Ball

-Rest As Needed b/t Sets-

(No Measure)

Thursday, June 6th

Strength

EMOM x 10 MINUTES

MIN 1 – 5 Deadlifts*

MIN 2 – 3-5 Strict Presses**

*Start Light and up to and past Workout Weight.

**Strict Pressing Options…

DB Strict Press

Pike Push-Up

Handstand Push-Up

(Score is Weight)

Workout

4 ROUNDS FOR TIME

21 Deadlifts (225/155)(155/105)

15 Box Jumps (24/20)

9 Handstand Push-Ups*

(Score is Time)

*Non RX option: Sub 9 DB Push Press (35/20)

Friday, June 7th

Workout

AMRAP x 18 MINUTES

5-10-15-and so on…

Up-Down Pull-Ups

10-15-20-and so on…

Sit-Ups

(Score is Total Reps)

Finisher – All

3 SETS

7 Bottom to Half Empty BB Curls

7 Top to Half Empty BB Curls

7 Full Empty BB Curls

-Rest As Needed b/t Sets-

(No Measure)

Saturday, June 8th

Strength

ON A 12:00 RUNNING CLOCK…

Choose ONE of the following Complex and build to a Moderate-Heavy Complex

1 Power Snatch

+

2 Overhead Squats

+

1 Hang Squat Snatch

OR

1 Power Clean

+

2 Front Squats

+

1 Hang Squat Clean

(Score is Weight)

Workout

IN TEAMS OF 2…

AMRAP x 20 MINUTES*

500/400m Row

40 Wall Balls (Athlete Choice)

30 Hang Power Snatches or Cleans (Athlete Choice)

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

(Score is Rounds + Reps)

Sunday, June 9th

Workout

“EVA”

5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups

(Score is Time)

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