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CrossFit Workouts for Week of 7/19-7/24/2021

Monday, July 19th  

STRENGTH  

Deadlift  

1×5 @ 75%  

1×3 @ 85%  

1×1+ @ 95%  

*Based off of 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.  

Week 4 of 9  

(Score is Weight)  

WORKOUT  

EMOM x 10 MINUTES  

MIN 1 – 12/10 Cal Bike  

MIN 2 – 3 Deadlifts + 3 Burpees Over Bar + 3 Deadlifts (255/175)|(175/115)  

(No Measure)  

https://vimeo.com/574578805/619ecd98b9

Tuesday, July 20th   

STRENGTH  

Strict Press  

1×5 @ 75%  

1×3 @ 85%  

1×1+ @ 95%  

*Based on 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.  

Week 4 of 9  

(Score is Weight)  

WORKOUT  

FOR TIME  

21-15-9  

Handstand Push-Up  

Unbroken DB Front Squats  

(Athlete Choice)*  

-Rest 1:00-  

12-9-6  

Unbroken DB Front Squats*  

Handstand Push-Up  

(Score is Total Time)  

*Each time you break in the FS, perform 3 Hand Release Push-Ups. If perform unbroken, no Push-Ups performed.  

HSPU Option 1: Pike Push-Up  

HSPU Option 2: Strict DB Press  

https://vimeo.com/574579244/d5744abda5

Wednesday, July 21st   

STRENGTH  

ON A 12:00 RUNNING CLOCK…  

Build to a Moderate-Heavy 3-Rep Hang Power Clean*  

*Fast and perfect mechanics, not meant to be heaviest 3-Rep  

(Score is Weight)  

NCCOMPETE WORKOUT*  

AMRAP x 18 MINUTES  

36 Double Unders  

6 Hang Power Clean (135/95)|(95/65)**  

9 Pull-Ups  

**Increase weight every 3 rounds…  

Rounds 1, 2, 3 – (135/95)|(95/65)  

Rounds 4, 5, 6 – (155/105)|(115/75)  

Rounds 7 & Beyond – (185/135)|(135/95)  

(Score is Rounds + Reps)  

*This workout is part of our NCCOMPETE “mini-comp” for July. There will be (1) workout each week for the next (3) weeks that athletes can perform with a “competition mindset”. Check out @nc.fit on Instagram to compare your scores.  

https://vimeo.com/574579807/4d5be5b9ff

Thursday, July 22nd  

SKILL  

3 SETS*  

5 Split Jerks**  

-Rest as Needed b/t Sets-  

*Keep weight light for all 3 sets  

**Each rep, hold a :02 pause in the “split position” before correcting feet. Work on pressing body fast under the bar to solid lockout.  

(Score is Weight)  

WORKOUT  

3-4 SETS FOR QUALITY  

15 Narrow Grip Push-Ups  

100m DB or KB Farmer Carry (AHAP)  

30 Sit-Ups*  

750/600m Row  

-Rest 1:30 b/t Sets-  

*GHD Sit-Ups Optional  

(Score is Time)  

OPTIONAL FINISHER  

2-3 SETS  

:30 Banded Plank Hold*  

30 Banded Straight Arm Pull-Down  

*Band held under hands, across the back.  

-Rest as Needed b/t Sets-  

(No Measure)  

https://vimeo.com/574580351/56e26d6d60

Friday, July 23rd  

STRENGTH  

Back Squat  

1×5 @ 75%  

1×3 @ 85%  

1×1+ @ 95%  

*Based on 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.  

Week 4 of 9  

(Score is Weight)  

WORKOUT  

FOR TIME  

60 Back Squats (185/135)|(135/95)*  

*Bar comes from rack. Everytime bar gets reracked, Run 200m.  

Option to take the bar from the floor and/or option for (155/105)|(115/75).  

**Suggest rep scheme of 5 Sets of 12 or 20-15-10-8-7  

(Score is Time)  

https://vimeo.com/574580819/9470b292a9

Saturday, July 24th 

PARTNER WORKOUT  

IN TEAMS OF 2…  

AMRAP x 25 MINUTES  

25 Russian Swings (Athlete Choice)  

50 Walking Lunges  

25 Box Jump Overs (20)  

*Partners perform the workout gauntlet style. P2 begins the Russian Swings immediately after P1 finishes. P2 cannot pass P1 in order of movements.  

**After each full round, partners will complete 50/40 Cal Bike. Alternate on the bike as needed.  

(Score is Rounds + Reps) 

https://vimeo.com/574581889/b75677cde5

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