CrossFit Workouts for Week of 6/28-7/3/2021

Monday, June 28th    

STRENGTH

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Back Squat

Week 1 of 9, Testing. Remember Your Weight…we will use it in the coming weeks.

(Score is Weight)

WORKOUT

EMOM x 12 MINUTES

MIN 1 – 15/12 Cal Bike

MIN 2 – 25 Sit-Ups

MIN 3 – Max Russian KB Swing (70/53)|(53/35)

(Score is Lowest Reps of Swings)

NCMETCON ATHLETE VIDEO https://vimeo.com/566406743/dbce30a5be

Tuesday, June 29th     

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Strict Press

Week 1 of 9, Testing. Remember Your Weight…we will use it in the coming weeks.

(Score is Weight)

WORKOUT

EVERY 2:30 x 6 SETS

15 Burpee to Target*

12 Push Press (115/75)|(75/55)

-No Additional Rest b/t Sets-

*6″ Above Standing Reach

(Score is Slowest Set)

OPTIONAL FINISHER

3 SETS

8/8 Plate Around the Worlds*

25 Banded Straight-Arm Pull-Down

*Keep plate light

-Rest 1:00 b/t Sets-

(No Measure)

NCMETCON ATHLETE VIDEO https://vimeo.com/566406526/9a7c23ed60

Wednesday, June 30th      

HERO WORKOUT

“HOTSHOTS 19”

6 ROUNDS FOR TIME

30 Air Squats

19 Power Cleans (135/95)

7 Strict Pull-Ups

400m Run

(Score is Time)

NCMETCON ATHLETE VIDEO https://vimeo.com/566406351/86e99c6af3

Thursday, July 1st

WORKOUT

4 SETS FOR QUALITY

4/4 DB Turkish Get-Ups (Athlete Choice, Mod-Heavy)

1:00 Max Alt. DB Slides (Athlete Choice, Mod-Heavy)

-Rest as needed b/t Sets

Then Into…

4 SETS FOR QUALITY

15 DB Floor Press (Athlete Choice, Mod-Heavy)

1:00 Glute Bridge Floor Press Hold*

-Rest as needed b/t Sets-

*Begins immediately after the 15 Floor Press.

(No Measure)

NCMETCON ATHLETE VIDEO https://vimeo.com/566406104/45f527e54a

Friday, July 2nd

STRENGTH

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Deadlift

Week 1 of 9, Testing. Remember Your Weight…we will use it in the coming weeks.

(Score is Weight)

WORKOUT

ON A 15:00 RUNNING CLOCK…

5 SETS

3 TNG Deadlifts (@80% of Heavy 1-Rep Deadlift)

6 Box Jumps (30/24)

-Rest 0:30 b/t Sets

Then…

AMRAP in Time Remaining of…

15 Plate Ground to Overhead (45/25)|(25/10)

15 Plate Hollow Body Flutter Kicks*

*L + R = 1 Rep

(Score is Rounds + Reps)

NCMETCON ATHLETE VIDEO https://vimeo.com/566405919/1a3a13e1d5

Saturday, July 3rd  

BENCHMARK WORKOUT

“M80”

FOR TIME

In Teams of 2…

100 Wall Balls (20/14)|(14/10)

100 Toes to Bar

100 Hang Power Snatch (95/65)|(65/45)

60 Wall Balls

60 Toes to Bar

60 Hang Power Snatch

*The Wall Ball never touches the ground or passes the waist throughout the workout.

P1 works while P2 rests or holds the Wall Ball above the waist.

**Both partners perform a 15 Up-Down penalty each time the ball touches the ground.

(Score is Time)

NCMETCON ATHLETE VIDEO https://vimeo.com/566417366/895ddcbc27

POPULAR POSTS

Staying Fit on Summer Vacation: Tips for Working Out While Traveling

Summer vacations are a time to relax, explore new places, and indulge in delicious foods. However, it doesn’t mean you have to abandon your fitness routine altogether. With a bit of planning and creativity, you can stay active and maintain your health goals while enjoying your well-deserved break.

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