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CrossFit Workouts for Week of 8/23-8/28/2021

Monday, August 23rd   

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Strict Press

Week 9 of 9

(Score is Weight)

WORKOUT

EVERY 3:30 x 5 SETS

10 Pull-Ups (Gymnastic Kip Only)*

12 Handstand Push-Ups*

14 Up-Down Box Jump Overs (24/20)

Rest in Time Remaining…

-No Additional Rest b/t Sets-

*Strict Optional For Both / C2B Optional For Pull-Up

(Score is Slowest Set)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

https://vimeo.com/588601289/0a13f2a50f

Tuesday, August 24th

STRENGTH

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Deadlift

Week 9 of 9

(Score is Weight)

WORKOUT

4 ROUNDS FOR TIME*

10 Alt. DB “No Push-Up” Renegade Rows (50/35)|(35/20)

16 DB “Sumo” Power Cleans

*Every 2:00 starting at 0:00, perform 5 DB Up-Downs.

(Score is Time)

https://vimeo.com/588600978/2bc67f21ee

Wednesday, August 25th    

WORKOUT

2 SETS AMRAP x 10 MINUTES

40 Double Unders

20 Sit-Ups

10 Alt. Back Rack Lunge (135/95)|(95/65)

-Rest 2:00 b/t Sets-

*Pick up where you left off.

(Score is Rounds + Reps)

FINISHER

“TABATA” 8 SETS (:20 on/:10 off)*

MOVT 1 – Weighted Deadbugs**

MOVT 2 – Superman Hold

*Alternating movements

**Hold DB at extension over chest and alternate legs back and forth.

(No Measure)

https://vimeo.com/588600606/c6a76508f6

Thursday, August 26th  

SKILL

3 SETS FOR QUALITY (Choose ONE!)

Option 1: 5-7 Strict False Grip Ring Rows

Option 2: 3-5 Strict False Grip Ring Pull-Ups

Option 3: 1-3 Strict Ring Muscle-Ups

(No Measure)

WORKOUT

FOR TIME

400m Run

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

30 Burpees

400m Run

15 Slam Balls

15 Ring Muscle-Ups

15 Slam Balls

400m Run

30 Burpees

30 Slam Balls

400m Run

(Score is Time)

RMU Option 1: Jumping RMU

RMU Option 2: Burpee Pull-Up

https://vimeo.com/588600184/f0be467965

Friday, August 27th

STRENGTH

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Back Squat

Week 9 of 9

(Score is Weight)

WORKOUT

5 ROUNDS FOR TIME

12/10 Cal Bike

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

(Score is Time)

https://vimeo.com/588599800/6500ab0a35

Saturday, August 28th   

PARTNER WORKOUT

IN TEAMS OF 2…

AMRAP x 20 MINUTES

8 Shoulder to Overhead (115/75)|(75/55)

8 Power Snatch

8 Shoulder to Overhead

*P1 completes 1 full round while P2 rows for max meters.

(Score is Meters)

https://vimeo.com/588599494/482ba47368

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