CrossFit Workouts for Week of 7/17-7/22/2023

Monday, July 17th

STRENGTH

Overhead Squat

4×4*

Front Squat

4×4*

Workout

3 ROUNDS FOR TIME

Distance Run*

15 KB Deadlifts (70/53)(53/35)

30 Russian KB Swings

15 KB Goblet Squats

*Each round begins with a run. R1 = 600m, R2 = 400m, R3 = 200m.

(Score is Time)

Tuesday, July 18th

SKILL

EMOM x 5 MINUTES

1 Ring Muscle-Ups

+

1-3 Ring Dips

(No Measure)

Week 3 of 9 Gymnastics Cycle

OR

EMOM x 5 MINUTES*

1 Strict Pull-Up

+

2 Kipping Pull-Ups

(No Measure)

*Option to perform on rings.

Week 3 of 9 Gymnastics Cycle

WORKOUT

EVERY 4:00 x 4 SETS

(20/15)(15/12) Cal Bike

15 Toes to Bar (V-ups)

10 Front Rack Alt. Lunges (135/95)(95/65)

Max Ring Muscle-Ups (or sub Up-Downs) in Time Remaining…

-Rest 1:30 b/t Sets-

(Score is Total Reps of Muscle-Ups)

Wednesday, July 19th

STRENGTH

Hang Snatch

1.) Hang Squat Snatch*

1×5 (60%)

1×3 (65%)

3×2 (70%)

Snatch Pull

2.) Below the Knee Pulls**

3×5 (80%)

WORKOUT

“FIRE & ICE”

FOR TIME
18-15-12-9
Hang Power Snatch (95/65)(65/45)

*Complete 75 Double Unders after each set.

(Score is Time)

Thursday, July 20th

WORKOUT

EMOM x 25 MINUTES

MIN 1 – :50 Cardio Choice

MIN 2 – :50 DB Goblet Lateral Alt. Box Step-Overs (24/20)|(Athlete Choice, Moderate)

MIN 3 – :50 Dips*

MIN 4 – :50 DB Pull-Overs

MIN 5 – :50 Static Hold***

*Complete on Rings or Box.

**Complete on Floor or Wallball.

***Static Hold Options:

HS Hold

Banded Deadbugs

Dead Hang From Rig

Plank Hold

(No Measure)

Friday, July 21st

STRENGTH

Hang Clean

1.) Hang Clean*

1×5 (60%)

1×3 (65%)

3×2 (70%)

Clean Pull

2.) Below the Knee Pulls**

3×5 (80%)

WORKOUT

FOR TIME

30 Hang Squat Cleans (Athlete Choice)*

*Weight Options:

(205/145)(155/105)

(185/135)(135/95)

(165/115)(115/75)

(Score is Time)

Saturday, July 22nd

STRENGTH

Push Jerk

5×3 (70%)*

WORKOUT

IN TEAMS OF 2…

AMRAP x 15 MINUTES*

15 Box Jumps (24/20)

10 Burpees

5/5 Single DB Shoulder to Overhead (Athlete Choice)

*Partners will complete every other movement in order. Ex: P1 does 15 Box Jumps, P2 does 10 Burpees, P1 does 5/5 Single DB Shoulder to Overhead etc. P1 works while P2 rests.

(Score is Rounds + Reps)

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