CrossFit Workouts for Week of 7/4-7/9/2022

Monday, July 4th – Classes held at 6am & 8:30am only

WORKOUT

“HILDY”

FOR TIME*

100/80 Cal Row

75 Thrusters (45/35)|(35/25)

50 Pull-Ups

75 Wall Balls (20/14)

100/80 Cal Row

*If you have a 20/14lb weight vest wear it.

(Score is Time)

Tuesday, July 5th   

WORKOUT

6 SETS FOR MAX REPS

MIN 1 – Max Double Unders

MIN 2 – Max Burpees

MIN 3 – 6 Tempo Deadlifts (205/145)|(145/100)*

*Strict Adherence to a Tempo @ 2121

(Score is Total Reps)

POST WORKOUT STRENGTH

3 SETS

15 Arm Haulers

15 Band Pull-Aparts

15 Banded Overhead Tricep Extensions

-Rest As Needed b/t Sets-

(No Measure)

https://vimeo.com/725234424/ac05408a5a

Wednesday, July 6th    

STRENGTH

ON A 12:00 RUNNING CLOCK…

Build to a Moderate 5-Rep

Push Jerk

(Score is Weight)

WORKOUT

5 SETS

25/20 Cal Bike

Immediately into…

Max Unbroken Push Jerks*

*Use 75% of established 5-Rep from strength. Goal is at least 8-12+ reps.

-Rest 1:30 b/t Sets-

(Score is Lowest Reps)

https://vimeo.com/725233766/b0d32ec2ae

Thursday, July 7th

STRENGTH

EVERY 1:30 x 5 SETS

1 Power Clean

+

2 Hang Power Clean

*Start Light and end Moderate-Heavy.

(Score is Weight)

WORKOUT

1.) 3 SETS*

AMRAP x 3 MINUTES

1 Power Clean (185/135)|(135/95)

2 Front Squats

3 Toes to Bar

-Rest :30 b/t Sets-

(Score is Rounds + Reps)

*Pick-up where you left off.

-Rest a Full 2:00 b/t Part 1 & Part 2-

2.) 3 SETS*

AMRAP x 3 MINUTES

3 Hang Power Cleans (135/95)|(95/65)

6 Front Squats

9 Sit-Ups

-Rest :30 b/t Sets-

(Score is Rounds + Reps)

*Pick-up where you left off.

https://vimeo.com/725233182/ee2a620417

Friday, July 8th

WORKOUT

FOR TIME

60 Up-Down Box Jumps (24/20)

30 Strict Handstand Push-Ups

30 Up-Down Box Jumps

15 Strict Handstand Push-Up

(Score is Time)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

FINISHER

6 SETS

(:20 ON/ :10 OFF)

MOVT 1 – Hollow Body Rocks

MOVT 2 – Russian Twists

1 SET = MOVT 1 + MOVT 2.

(No Measure)

https://vimeo.com/725232583/24a13bcf53

Saturday, July 9th – 5:30am

JKrivs “Justin”

98 sit-ups buy in…

7 Rounds

7 Strict Pull-ups
9 Hand release Push-ups
19 Deadlifts (175/135)

98 sit-ups cash out…

(Score is Time)

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