Monthly Focus
Heavy + Slow Lifts
- Throughout August, we’ll continue to focus on lifting heavy with an emphasis on the slow lifts (squats, deadlifts, bench press), with the CrossFit Total near the end of the month.
- We have a higher-volume heavy bench press day on Tuesday, so work toward building volume at heavier loads in line with this month’s focus.
- Then, shift gears Thursday as we take on a high-skill workout combining double-unders and handstand-walking intervals or your proper modification.
- And keep the energy high as we kick off the weekend on Saturday with a fun partner workout.
Monday, August 12th
STRENGTH
Deadlift
Pre-workout
Take 10:00 to build to a heavy 5-rep deadlift
WORKOUT
“LAZAR”
– SPICY –
AMRAP 10:
15-calorie row
10 deadlifts (125/185 lb)
– MEDIUM –
AMRAP 10:
15-calorie row
10 deadlifts (95/135 lb)
– MILD –
AMRAP 10:
10-calorie row
10 deadlifts (55/75 lb)
Tuesday, August 13th
STRENGTH
Bench Press
– SPICY / MEDIUM –
For load:
10-10-10-10
Bench press
– MILD –
With a light load:
10-10-10-10-10
Bench press
WORKOUT
EMOM 9
Min 1: 12 (6/6) single arm dumbbell floor press
Min 2: 12 goblet squat
Min 3: 12 Burpees
Wednesday, August 14th
WORKOUT
– SPICY –
5 rounds for time:
20 Russian KB swings (53/70 lb)
400-m run
– MEDIUM –
5 rounds for time:
20 Russian KB swings (35/53 lb)
400-m run
– MILD –
5 rounds for time:
10 Russian KB swings (18/26 lb)
200-m run
Thursday, August 15th
WORKOUT
– SPICY –
Every 3:00 for 5 rounds:
50 double-unders
Handstand walk (25 ft)
– Rest remainder of each round.
– Score is slowest round.
– MEDIUM –
Every 3:00 for 5 rounds:
25 double-unders
20 handstand shoulder taps
– Rest remainder of each round.
– Score is slowest round.
– MILD –
Every 3:00 for 5 rounds:
20 single-unders
10 pike shoulder taps
– Rest remainder of each round.
– Score is slowest round.
POST WORKOUT STRENGTH
4-4-4-4
Hang Squat Snatch
Friday, August 16th
STRENGTH
EMOM 8:
3 hang squat cleans
– Work to a heavy 3-rep for the day.
WORKOUT
– SPICY –
18-15-12-9-6-3 reps for time:
Squat cleans (95/135 lb)
Lateral burpees over the bar
– MEDIUM –
18-15-12-9-6-3 reps for time:
Squat cleans (65/95 lb)
Lateral burpees over the bar
– MILD –
12-10-8-6-4-2 reps for time:
Hang squat cleans (35/45 lb)
Lateral up-down bar step-overs
Saturday, August 17th
WORKOUT
– SPICY –
AMRAP 20 with a partner:
30 front-rack reverse lunges (65/95 lb)
20 push presses
10 bar muscle-ups
– Share work as desired.
– MEDIUM –
AMRAP 20 with a partner:
30 front-rack reverse lunges (45/65 lb)
20 push presses
10 jumping bar muscle-ups
– Share work as desired.
– MILD –
AMRAP 20 with a partner:
30 unweighted reverse lunges
20 push presses (35/45 lb)
10 jumping pull-ups
– Share work as desired.
Sunday, August 18th
WORKOUT
– SPICY –
For time:
50 box jump-overs (20/24 in)
40 hang power snatches (55/75 lb)
30 chest-to-bar pull-ups
– Step down from the box.
– MEDIUM –
For time:
50 box jump-overs (20/24 in)
30 hang power snatches (55/75 lb)
30 pull-ups
– Step down from the box.
– MILD –
For time:
40 box step-overs (12/20 in)
30 hang power snatches (35/45 lb)
20 ring rows
– Step down from the box.
