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CrossFit Workouts for Week of 6/8-6/14/2020

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 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 8th

STRENGTH

5-5-5-5

Tempo Deadlift (1111)

(Score is Weight)

WORKOUT

AMRAP x 13 MINUTES

12/10 Cal Bike

10 Deadlifts (135/95)|(95/65)

10 Slam Balls (20/10)

12/10 Cal Bike

10 Deadlifts

10 Burpees

(Score is Rounds + Reps)

Tuesday, June 9th

STRENGTH

5-5-5-5

Tempo Bench Press (1111)

(Score is Weight)

WORKOUT

FOR TIME

50 Tuck-ups

400m Run

30/25 Cal Row

20 DB Renegade Rows (35/25)|(25/15)

30/25 Cal Row

400m Run

50 Tuck-ups

(Score is Time)

Wednesday, June 10th

STRENGTH

5-5-5-5

Tempo Back Squat (1111)

(Score is Weight)

WORKOUT

FOR TIME

12-10-8

Strict Pull-ups

Thrusters (95/65)|(65/45)

-2:00 Rest

12-10-8

Strict Pull-ups

Thrusters

(Score is Time)

Thursday, June 11th

STRENGTH

5-5-5-5

Tempo Strict Press (1111)

(Score is Weight)

WORKOUT

3 ROUNDS

50 Double Unders

10 Push Press (115/75)|(95/65)

Into…

100 Sit-ups

Into…

3 ROUNDS

50 Double Unders

10 Push Press

(Score is Time)

Friday, June 12th

STRENGTH

EVERY 1:00 x 6 SETS

1 High Hang Power Clean

+ 2 Hang Power Cleans

(Score is Weight)

WORKOUT

EVERY 2:00 x 6 SETS

15/12 Cal Bike

Max Hang Power Cleans (115/75)|(95/65) w/ Remainder

(Score is Reps)

Saturday, June 13th

STRENGTH

2 SETS

10 Single DB OH Tricep Extension

15 Slow Banded Lat Pull-downs

20 Alt. DB Curls

-Rest as Needed b/t Sets-

(Score is Weight)

WORKOUT

4 SETS ON A 3:00 RUNNNG CLOCK…

200m Run

20 Alt. DB Snatch (35/25)|(25/15)

Max Toes to Bar in Remaining Time

-Rest 1:00 b/t Sets-

(Score is Reps)

Sunday, June 14th

STRENGTH

ON A 10:00 RUNNING CLOCK…

Build to a Heavy set of Complex…

1 SA KB Deadlift*

1 SA KB SDHP

1 SA Russian KBS

1 SA KB Cleans

1 SA KB Push Press

*Athletes will complete one full round on the Right Side and then complete one full round on the Left Side.

(Score is Weight)

WORKOUT

AMRAP x 15 MINUTES

20/15 Cal Row

20 Russian KBS (53/35)|(35/26)

20 Walking Lunges

20 Up-Downs

(Score is Rounds + Reps)

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