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CrossFit Workouts for Week of 6/22-6/28/2020

This month we are going to work on ramping everyone back up and getting proper amounts of volume, loading, and heavy breathing that will leave everyone tired but not completely wrecked. So what does that mean? It means we are going back to the basics of strength and conditioning — Tempo Back Squatting, Strict Press, Deadlift, and of course Bench Press. We will keep things in sets of 5-10 to help athletes choose more moderate loading and to help them get reacquainted with a barbell and a more structured strength cycle. Our conditioning pieces (workouts) will still be fun and exciting but you will definitely see complexity progress from the beginning of the month through the end of the month.

Monday, June 22nd

STRENGTH

6 SETS ON A 12:00 CLOCK…

2 Hang Power Clean

+

1 Power Clean

+

1 Front Squat

(Score is Weight)

WORKOUT

2 ROUNDS FOR TIME

800m Run

20 Power Cleans (135/95)|(95/65)

(Score is Time)

Tuesday, June 23rd

STRENGTH

10-10-10

Bench Press

(Score is Weight)

WORKOUT

AMRAP x 15 MINUTES

25 DB Floor Press (35/25)|(20/15)

25 Walking Lunges

25 Hand Release Push-ups

25 Tuck-ups

(Score is Rounds + Reps)

Wednesday, June 24th

STRENGTH

5 SETS ON A 15:00 CLOCK…

7 Back Squats

1:00 Wall Sit

(Score is Weight)

WORKOUT

EMOM x 10 MINUTES

MIN 1 – 18/14 Cal Row

MIN 2 – 10 Front Squats (135/95)|(95/65)

(Score is Weight)

Thursday, June 25th

STRENGTH

EMOM x 10 MINUTES

MIN 1 – 10 Strict Press

MIN 2 – 10 Seesaw Bent Over Row

*1 Rep of Seesaw Row = L Row + R Row

(Score is Weight)

WORKOUT

4 SETS

AMRAP x 3 MINUTES*

3 Burpees

5 Push Press (95/65)|(75/55)

7 Box Jump Overs (24/20)

-1:00 Rest b/t Sets-

*Pick up where you left off.

(Score is Rounds + Reps)

Friday, June 26th

STRENGTH

EVERY 1:30 x 6 SETS

10 Deadlift

(Score is Weight)

WORKOUT

EVERY 4:00 x 4 SETS

50 Double Unders

15/12 Cal Bike

10 Deadlifts (185/125)|(155/115)

50 Double Unders

(Score is Each Set for Time)

Saturday, June 27th

STRENGTH

3 SETS

7 SA KB Snatch (R)

10 SA OH KB Lunge (R)

7 SA KB Snatch (L)

10 SA OH KB Lunge (L)

(Score is Weight)

WORKOUT

4 ROUNDS FOR TIME

30/25 Cal Row

20 Alt. DB Snatches (50/35)|(35/25)

10 Pull-ups

-15:00 Hard Cap-

(Score is Time)

Sunday, June 28th

STRENGTH

4 SETS

8 Barbell Rollouts

10 Alt. Single DB Push-up

12 DB Goblet Step-up

(Score is Weight)

WORKOUT

AMRAP x 7 MINUTES* 2-4-6…and so on.

Up-Down Over Barbell

Devil Press (35/25)|(20/15)

-1:00 Rest

AMRAP x 7 MINUTES 2-4-6…and so on.

Up-Down Over Barbell

Devil Press (35/25)|(20/15)

*Restart back at 2 reps in the second effort.

(Score is Rounds + Reps)

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