CrossFit Workouts for Week of 7/08-7/14/2024

Monday, July 8th

Workout

– RX –
6 rounds for time of:
10 DB burpee deadlifts (35/50 lb)
10 box jumps (24/30 in)

– INTERMEDIATE –
6 rounds for time of:
10 DB burpee deadlifts (20/35 lb)
10 box jumps (20/24 in)

– BEGINNER –
6 rounds for time of:
10 DB burpee deadlifts (10/15 lb)
10 box step-ups (12/20 in)

SKILL WORK

Post-workout:
Accumulate:
10 Turkish get-ups/arm
– Use a single dumbbell.

Tuesday, July 9th

Strength

Back Squat

– RX –
For load:
5-5-5-5-5
Back squat

– INTERMEDIATE –
Same as Rx’d

– BEGINNER –
Same as Rx’d

Workout

10 rounds for time:

10 Calories on a machine (athlete’s choice)

7 Up-Downs

(Score is Time)

Wednesday, July 10th

Workout

“Mary”

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

Thursday, July 11th

Workout

– RX –
3 rounds for time:
30 hang power cleans (75/115 lb)
30 bar-facing burpees

– INTERMEDIATE –
3 rounds for time:
30 hang power cleans (55/75 lb)
30 bar-facing burpees

– BEGINNER –
3 rounds for time:
20 hang power cleans (35/45 lb)
20 bar-facing burpees

Post-Workout Strength

3 hang power cleans
– Build to a heavy 3-rep for the day.

Friday, July 12th

Workout

– RX –
AMRAP 9:
12 sumo deadlift high pulls (65/95 lb)
6 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back.

– INTERMEDIATE –
AMRAP 9:
12 sumo deadlift high pulls (45/55 lb)
6 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back.

– BEGINNER –
AMRAP 9:
12 sumo deadlift high pulls (35/45 lb)
4 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back.

Skill work

Post-workout
On a 8:00 clock:
6 attempts at a max-distance broad jump

Saturday, July 13th

Workout

– RX –
3 rounds for time with a partner:
30 shoulder-to-overheads (95/135 lb)
60 walking lunges
90 double-unders
– Partners trade off as needed with one partner working at a time.

– INTERMEDIATE –
3 rounds for time with a partner:
30 shoulder-to-overheads (75/115 lb)
60 walking lunges
60 double-unders
– Partners trade off as needed with one partner working at a time.

– BEGINNER –
3 rounds for time with a partner:
20 shoulder-to-overheads (45/65 lb)
40 walking lunges
60 single-unders
– Partners trade off as needed with one partner working at a time.

Sunday, July 14th

Workout

– RX –
Every 4:00 minutes for 5 rounds:
400-m run
2 legless rope climbs
– Rest remaining time.

– INTERMEDIATE –
Every 4:00 minutes for 5 rounds:
400-m run
2 rope climbs
– Rest remaining time.

– BEGINNER –
Every 4:00 minutes for 5 rounds:
200-m run
4 pull-to-stands
– Rest remaining time.

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