CrossFit Workouts for Week of 8/22-8/26/2022

best gym class

Monday, August 22nd

WORKOUT

3 SETS

50 Wall Balls (20/14)|(14/10)

40 Sit-Ups

300/250m Row

20 Pull-ups

10 Overhead Squat (115/75)|(75/55)

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

https://vimeo.com/740102874/c018b68d2f

Tuesday, August 23rd  

EXTENDED WARM-UP

EMOM x 12 MINUTES

MIN 1 – 3 Deadlifts*

MIN 2 – 4-6 Box Jumps or Step-Ups

MIN 3 – :50 EZ Cardio Choice

*Start Moderate and end at or slightly past workout weight.

(No Measure)

WORKOUT

“21 JUMP STREET”

10 ROUNDS FOR TIME

3 Deadlifts (275/185)|(185/135)

6 Bar Facing Up-Downs

12 Box Jump Overs (24/20)

(Score is Time)

https://vimeo.com/740102313/4cd0be1ffa

Wednesday, August 24th  

WORKOUT

4 SETS

ON A 4:00 RUNNING CLOCK

400m Run

20 Alt. DB Farmers Lunges (50/35)|(35/20)

Max Handstand Push-Ups in Time Remaining…

-No Additional Rest b/t Sets-

(Score is Total Reps)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

POST WORKOUT SKILL

3 SETS

50′ Bear Crawl

8-12 Piked Wall or Box Shoulder Taps

:30 Wall Handstand Hold*

*Free Standing HS Hold Optional.

-Rest As Needed b/t Sets-

(No Measure)

https://vimeo.com/740101509/32504f7b92

Thursday, August 25th

WORKOUT

AMRAP x 22 MINUTES

1000/800m Row

50 Alt. Crossbody Mountain Climbers

25 Ring Rows

(Score is Rounds + Reps)

POST WORKOUT STRENGTH

3 SETS

8/8 Feet Elevated DB or KB Goblet Reverse Lunge

12 DBL DB or KB RDL

16 Jumping Air Squats

-Rest As Needed b/t Sets-

(No Measure)

https://vimeo.com/740100850/862199a1da

Friday, August 26th

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a Heavy weight of the below complex…

1 Power Clean

+

1 Hang Power Clean

+

1 Split Jerk

(Score is Weight)

WORKOUT

“GRETTEL”

10 ROUND FOR TIME

3 Clean & Jerks (135/95)|(95/65)

3 Burpees Over Bar

(Score is Time)

https://vimeo.com/740099407/b3f057f006

POPULAR POSTS

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Throughout November, we’ll continue to focus on Olympic Weightlifting.

Start this week with CHAD1000X in memory of Chad Wilkinson, who died by suicide on Oct. 29, 2018. Join the CrossFit community as we honor Chad’s life and legacy and raise awareness for suicide prevention.

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Continue the month’s theme with heavy snatches with run efforts thrown in for fun on Thursday.

After Monday’s effort; be sure to stretch and scale accordingly throughout the week to allow for recovery.

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Expect a higher volume of light, moderate, and heavy barbell cycling.

Work on Olympic lifting-focused skill work for additional practice.

We will see benchmarks and Hero workouts such as CHAD1000X, Nate, and Open workout variations.

CrossFit Workouts for Week of 10/28-11/03/2024

Throughout October, we’ll continue to focus on classic benchmark workouts.

Kick off the week with a fun twist on a classic as athletes take on Heavy Grace.

Shift gears on Tuesday that has athletes partner up for a 30-minute max-distance effort on the machine of their choice.

Round out the week with Dia de los Deadlifts!

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