CrossFit Workouts for Week of 8/1-8/5/2022

Monday, August 1st

STRENGTH

10-8-6

Tempo Wide Grip Bench Press @30X1*

*Start light and build to a moderate weight. Use a slightly wider than standard grip. After each set complete Max Reps of Diamond Push-Ups.

Remember Tempo…

1st Number is ‘Down Portion’

2nd Number is ‘Down Position’

3rd Number is ‘Up Portion’

4th Number is ‘Up Position’

(Score is Weight)

WORKOUT

6 SETS ON A 3:00 RUNNING CLOCK…

30/24 Cal Row

Max Reps in the Remaining Time…

ODD ROUNDS: Burpees

EVEN ROUNDS: Pull-Ups or Ring Rows

-Rest :30 b/t Sets-

(Score is Total Reps)

https://vimeo.com/733739840/73a314d3e9

Tuesday, August 2nd

STRENGTH

EVERY 1:30 x 6 SETS*

1 Snatch High Pull

 +

1 Hang Power Snatch

 +

1 Power Snatch

*Start Moderate-Light and build up to Moderate-Heavy.

(Score is Weight)

WORKOUT

AMRAP x 15 MINUTES

1 Power Snatches (155/105)|(115/75)*

15 Box Jumps (24/20)

100m Run

*Add 1 rep of Power Snatch after every full round (1,2,3,4 and so on…).

(Score is Rounds + Reps)

https://vimeo.com/733752813/ed9c6e69e7

Wednesday, August 3rd

WORKOUT

FOR TIME*

200 Russian KB Swings (70/53)|(53/35)

150 Sit-Ups

100/80 Cal Bike

15 Rope Climbs

*Partition as needed to complete all reps.

(Score is Time)

https://vimeo.com/733752647/68c00c90cb

Thursday, August 4th

WORKOUT

FOR TIME*

10-9-8-7-6

Shoulder to Overhead (135/95)|(95/65)

Up-Downs Over Bar

Immediately Into…

5-4-3-2-1

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

Up-Downs Over Bar

*After each set complete 25 ‘Unbroken’ Double Unders. If miss before 25 are completed, start that set of DU back at 0. Max 3 attempts per set then complete 25 reps and move on. No additional penalty.

 (Score is Time)

https://vimeo.com/733752449/bf47d5d008

Friday, August 5th

SKILL

EMOM x 6 MINUTES

Practice one of below Pulling Options…

Option 1: 2 Hips to Bar + 1 Bar Muscle-Up

Or…

Option 2: 2 Dynamic Kip Swing + 1 Pull-Up

Or…

Option 3: 3 Simulated Kip Swing or 3 Jumping Pull-Ups

(No Measure)

WORKOUT

3 SETS

AMRAP x 6 MINUTES*

3 Bar Muscle-Ups

9 Hand Release Push-Ups

18 Slam Balls (30/20)|(20/10)

-Rest 1:30 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

BMU Option 1: Jumping BMU

BMU Option 2: Chest to Bar Pull-Up

https://vimeo.com/733752229/a52002895a

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