CrossFit Workouts for Week of 7/3-7/8/2023

Monday, July 3rd

Strength

ON A 22:00 RUNNING CLOCK…

Build to a 1-Rep Clean & Jerk

Workout

“Grace”

For Time:
30 Clean and Jerks, 135# / 95#

Tuesday, July 4th

“Small

3 Rounds For Time
1,000 meter Row
50 Burpees
50 Box Jumps (24/20 in)
800 meter Run

In honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009

Wednesday, July 5th

Strength

Overhead Squat

4×6*

OR

Front Squat

4×6

Workout

AMRAP x 15 MINUTES

100m KB Suitcase Carry (50/35)(35/20)*

15 Russian KB Swings

20 Back Rack Alt. Lunges (115/75)(75/55)

*50m w/ KB in Right Hand, 50m w/ KB in Left Hand.

(Score is Rounds + Reps)

Thursday, July 6th

Workout

EMOM x 30 MINUTES

MIN 1 – :45 Cardio Choice 1

MIN 2 – 1 Barbell Complex*

MIN 3 – :45 V-Ups

MIN 4 – :45 Cardio Choice 2

MIN 5 – :45 DB RDL + Bent Over Row (Athlete Choice, Moderate)**

MIN 6 – :45 Plank Hold***

*Complex = 1 Snatch Grip Deadlift + 1 High Hang Snatch High Pull + 1 Hang Power Snatch + 1 Power Snatch.

SN-DL + PS are performed from below the knee. Complete with Empty Barbell this is a primer for tomorrow’s lifting.

**1 Rep = Bow to down position in RDL, perform BOR, then stand.

***Ring Plank Hold Optional.

(No Measure)

Friday, July 7th

Strength

Snatch

ON A 22:00 RUNNING CLOCK…

Build to a 1-Rep Snatch

Workout

Isabel

For Time: 30 Snatches, 135# / 95#

Randy

For Time:
75 Power Snatches, 75# / 55#

Saturday, July 8th

Strength

EMOM x 10 MINUTES

3-5 Strict Pull-Ups

OR

2-3 Banded Strict Pull-Ups

(Score is Total Reps)

Week 1 of 9 Gymnastics Cycle

Partner Workout

AMRAP x 21 MINUTES*

40/35 Cal Bike

100 Double Unders

20 Up-Down Pull-Ups

*Split work as needed. P1 works while P2 rests.

(Score is Rounds + Reps)

POPULAR POSTS

Why Strength Training Is Important As You Age

People can do daily activities with a minimal amount of cardiovascular fitness, but when they don’t have the strength or the muscle power to do daily activities, that’s when they lose their independence. To build muscle, you need to do strength training!

CrossFit Workouts for Week of 2/12-2/17/2024

This week, we have some fun partner workouts, an infamous ‘girl” wod, and more skill prep for the upcoming Open. Check out what workouts we have in store for you this week!

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