CrossFit Workouts for Week of 8/15-8/19/2022

Monday, August 8th

WORKOUT

AMRAP x 16 MINUTES

10 Deadlifts (225/155)|(155/105)

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

20 Ring Rows

(Score is Rounds + Reps)

FINISHER

2-3 SETS

8/8 Pulsing Lunge*

16 Slam Ball Glute Bridge-Ups

:30 BW Glute Bridge-Up Hold

*Option to hold Slam Ball in Goblet Position. 1 Rep = Step out to Lunge Position + come up to half way and down 2x, then step back.

-Rest As Needed b/t Sets-

(No Measure)

https://vimeo.com/735320603/5eb25dbcc4

Tuesday, August 9th

WORKOUT

“SMALL”

3 ROUNDS FOR TIME

1000/800m Row

50 Burpees

50 Box Jumps (24/20)

800m Run

(Score is Time)

https://vimeo.com/735320540/1cc00d7266

Wednesday, August 10th

STRENGTH

EVERY 1:30 x 6 SETS*

1 Snatch Deadlift

+

1 Hang Snatch

+

1 Snatch

*Option to complete Squat or Power. Start light and build up to and past workout weight.

(Score is Weight)

WORKOUT

5 SETS

15/12 Cal Bike Sprint

-Rest :30-

Max Unbroken Power Snatches

(Athlete Choice, Moderate)*

-Rest 2:00 b/t Sets-

*Goal is 7-10+ Reps. Barbell can not stop anywhere except the overhead position. Barbell must move up and and down the body continuously. Barbell can stop in OH position for no more than :02.

(Score is Lowest Reps)

https://vimeo.com/735320403/fbc43992fd

Thursday, August 11th  

WORKOUT

EMOM x 24

MINUTES MIN 1 – :45 KB Upright Row (Athlete Choice, Moderate)

MIN 2 – :45 KB Static Hold of Choice*

MIN 3 – :45 KB Horn Taps

KB MIN 4 – :45 Static Hold of Choice*

*Static Hold Options:

Single Arm KB Front Rack/ OH Hold

KB Gun Hold

Wall Sit (KB Weighted Optional)

Tall Plank

Tuck/ Hollow Hold

Reverse Plank

*Must choose 2 different Static Holds.

(No Measure)

https://vimeo.com/735320274/8a26b2a2ea

Friday, August 12th

STRENGTH

ON A 10:00 RUNNING CLOCK…

Build to a 1-Rep Heavy Thruster*

*Thruster-Jerk is not an option.

(Score is Weight)

WORKOUT

“HAYMAKER”

4 SETS

ON A 3:30 RUNNING CLOCK…

200m Run

10 Burpees Over the Bar

4 Thrusters (155/105)/(115/75)*

-Rest Remaining Time-

*Add one rep to your Thruster Each Round. Set 1 =4 / Set 2 = 5 / Set 3 = 6 / Set 4 = 7.

(Score is Total Time)

https://vimeo.com/735320156/398daa59cd

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