CrossFit Workouts for Week of 6/20-6/24/2022

Monday, June 20^th   

STRENGTH

1×5 @ 40%

1×5 @ 50%

1×5 @ 60%

Bench Press*

*Based off of 90% of Heavy 1-Rep. This is a Deload Week. Week 8 of 9

(Score is Weight)

WORKOUT

AMRAP x 16 MINUTES

10/10 Single Arm DB Deficit Push-Up

20 Box Jumps (24/20)

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

(Score is Rounds + Reps)

OPTIONAL FINISHER

FOR TIME

20-15-10-15-20

Alt. Plank Slam Ball Taps

40-30-20-30-40

Slamball Russian Twists

(Score is Time)

https://vimeo.com/720492492/ecae0d0a68

Tuesday, June 21^st   

EXTENDED WARM-UP

3 SETS

5 TNG Power Snatches*

1 Round of Gymnastic Complex**

*Start Light and end slightly above workout weight.

**1 Rep of Complex…

2 Hips to Rig + 1 Bar Muscle-Up

-Rest As Needed b/t Sets-

(No Measure)

WORKOUT

“OPEN 19.4”

3 ROUNDS FOR TIME

10 Power Snatches (95/65)|(65/45)

12 Bar Facing Burpees

-Rest 3:00-

3 ROUNDS FOR TIME

10 Bar Muscle-Ups

12 Bar Facing Burpees

(Score is Total Time)

BMU Option 1: Jumping BMU

BMU Option 2: Chest to Bar Pull-Up

NOTE: Last Seen 3/15/19

https://vimeo.com/720492054/2395223d84

Wednesday, June 22^nd   

STRENGTH

1×5 @ 40%

1×5 @ 50%

1×5 @ 60%

Back Squat*

*Based off of 90% of Heavy 1-Rep. This is a Deload Week. Week 8 of 9

(Score is Weight)

WORKOUT

5 SETS*

AMRAP x 3 MINUTES

12 DB Goblet Squats (50/35)|(35/20)

8 Alt. DB Goblet Lunges

100m Run

-Rest 1:00 b/t Sets-

*Pick-up where you left off.

(Score is Total Rounds + Reps)

https://vimeo.com/720491795/4bf3b39593

Thursday, June 23^rd

STRENGTH

1×5 @ 40%

1×5 @ 50%

1×5 @ 60%

Deadlift*

*Based off of 90% of Heavy 1-Rep. This is a Deload Week. Week 8 of 9

(Score is Weight)

WORKOUT

EMOM x 16 MINUTES

MIN 1&2 – 35/28 Cal Bike

MIN 3 – 7 Sumo Deadlifts (275/185)|(185/135) + Max Up-Downs to a Target

MIN 4 – Rest

(Score is Total Reps of Up-Downs)

https://vimeo.com/720491386/d0a219650e

Friday, June 24^th  

SKILL

3 SETS

20 Banded Lat Push Down

3-5 Kip Swings

2-4 Kipping Pull-Up w/:02 Pause at Top

-Rest As Needed b/t Sets-

(No Measure)

WORKOUT

4 ROUNDS FOR TIME*

4 Strict Pull-Ups

16 Alt. DB Hang Muscle Snatch (35/20)|(20/15)**

6 Pull-Ups

24 Sit-Ups

8 Chest to Bar Pull-Ups

48 Double Unders

*If you finish the 4 Rounds in 12:00 or less you can complete an optional 5th Round.

*Option to use heavier DB.

(Score is Time)

OPTIONAL FINISHER

6 SETS (:20 ON/ :10 OFF)*

MOVT 1 – Tuck-Ups

MOVT 2 – Hollow Hold

*1 SET = MOVT 1 + MOVT 2.

(No Measure)

https://vimeo.com/720490955/fd56fb305d