CrossFit Workouts for Week of 7/31-8/5/2023

Monday, July 31st

Strength

Overhead Squat

3×5*

Strength – Fitness

Front Squat

3×5*

Workout

FOR TIME

Cardio Choice*

*Cardio Choice Options:

250/225 Cal Row

200/175 Cal Bike

200/175 Cal Ski

**Every 3:00 not including 0:00, complete 15 Push-Ups + 15 Sit-Ups.

(Score is Time)

Tuesday, August 1st

Strength

Squat Snatch

1.) Squat Snatch*

1×2 (80%)

1×2 (85%)

3×1 (90%)

Snatch Pull

2.) Snatch Pulls**

3×2 (100%)

Workout

AMRAP x 7 MINUTES

3 Hang Power Snatch (75/55)

7 Overhead Squats

21 Double Unders*

*Option for 7 Back Squats and 40 Single Unders.

(Score is Rounds + Reps)

Wednesday, August 2nd

Skill

EMOM x 5 MINUTES

1-2 Bar Muscle-Ups or 2-4 Unbroken Pull-Ups*

*Option for Chest to Bar Pull-Ups

(Score is Reps)

Week 5 of 8 Gymnastics Cycle

Workout

EVERY 2:30 x 6 SETS

30 Slam Balls (Athlete Choice)

20 Slam Ball Alt. Lunges

-Max Bar Muscle-Ups w/ Time Remaining-

-Rest 1:00 b/t Sets-

*Sub Pull-ups for Muscle-Ups

(Score is Lowest Reps of Bar Muscle-Up)

Thursday, August 3rd

Strength

Split Jerk

3×2 (80-90%)*

Workout

AMRAP x 16 MINUTES*

100m Run

5 Shoulder to Overhead (185/135)(135/95)

200m Run

10 Shoulder To Overhead (155/105)(115/75)

400m Run

15 Shoulder To Overhead (135/95)(95/65)

600m Run

20 Shoulder To Overhead (95/65)(75/55)

800m Run

25 Shoulder to Overhead (65/45)(45/35)

*If an athlete completes the final round of 800m Run + 25 Shoulder to Overhead, they begin back at the top. The BB weight will stay at the final weight of (65/45)(45/35).

(Score is Total Rounds + Reps)

Friday, August 4th

Strength

Squat Clean

1.) Squat Clean*

1×2 (80%)

1×2 (85%)

3×1 (90%)

Clean Pull

2.) Clean Pulls**

3×2 (100%)

Workout

“SUDDEN IMPACT”

FOR TIME
30 Toes to Bar
60 Hang Squat Cleans (95/65)
30 Toes to Bar

(Score is Time)

Saturday, August 5th

Workout

IN TEAMS OF 2…

AMRAP x 24 MINUTES

40/30 Cal Bike

30 Synchro Up-Downs

60 DB Suitcase Alt. Lunges (Athlete Choice)

100m DB Suitcase Carry

*P1 works while P2 Rests. Both partners complete the Suitcase Walk together, switching DB’s as needed. Synchro Up-Downs are performed together for 40 reps total. Split all other work as needed.

(Score is Rounds + Reps)

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