About the Week
- Throughout August, we’ll continue to focus on lifting heavy with an emphasis on the slow lifts.
- Round out this month’s focus with the CrossFit Total on Monday, as athletes seek new PRs in the back squat, shoulder press, and deadlift.
- Shift gears with a whole lot of gymnastics fun on Tuesday.
- And kick off next month’s focus a little early as you guide athletes through the Hero workout Laura on Saturday to honor Special Agent Laura Schwartzenberger, an avid 5 a.m. CrossFit athlete and FBI special agent who was killed while executing a search warrant.
Monday, August 26th
Workout
The CrossFit Total
Back Squat
1 X 1
Shoulder Press
1 x 1
Deadlift
1 x 1
Tuesday, August 27th
Workout
– SPICY -(RX)
4 rounds for time:
10 single-leg squats
20 pull-ups
30 push-ups
1000-m bike
– MEDIUM –
4 rounds for time:
10 ankle-wrapped single-leg squats
15 pull-ups
20 push-ups
1000-m bike
– MILD –
4 rounds for time:
10 reverse lunges
10 ring rows
10 push-ups, from the knees as needed
1000-m bike
Wednesday, August 28th
Strength
Power Snatch
EMOM 15:
1 power snatch
– Build in load every 3:00.
Workout
– SPICY -(RX)
For time:
21-15-9
Hang power snatches (75/115 lb)
Box jumps (20/24 in)
– MEDIUM –
For time:
21-15-9
Hang power snatch (65/95 lb)
Box jumps (20/24 in)
– Step down from the box.
– MILD –
For time:
12-9-6
Hang power snatch (35/45 lb)
Plate jumps (4/8 in)
– Step down from the plate.
Thursday, August 29th
Workout
– SPICY – (RX)
AMRAP 15:
200-m run
10 handstand push-ups
15 wall-ball shots (14/20 lb) (9/10 ft)
– MEDIUM –
AMRAP 15:
200-m run
5 pike handstand push-ups
10 wall-ball shots (14/20 lb) (9/10 ft)
– MILD –
AMRAP 15:
200-m run
6 dumbbell push presses (15/20 lb)
9 wall-ball shots (10/14 lb) (8/9 ft)
Friday, August 30th
Workout
– SPICY – (RX)
For time:
30 Russian KB swings (35/53 lb)
150 double-unders
30 Russian KB swings
150 double-unders
30 Russian KB swings
– MEDIUM –
For time:
20 Russian KB swings (35/53 lb)
75 double-unders
20 Russian KB swings
75 double-unders
20 Russian KB swings
– MILD –
For time:
20 Russian kettlebell swings (18/26 lb)
50 single-unders
20 Russian kettlebell swings
50 single-unders
20 Russian kettlebell swings
Skill Work
Post-workout:
4 sets:
6 alternating Turkish get-ups
– Rest 1:00 between sets.
Saturday, August 31st
Workout
“LAURA”
– SPICY – (RX)
With a partner, complete as many rounds as possible in 21 minutes of:
30-cal row
20 burpees over the rower
10 power cleans (105/155 lb)
– MEDIUM –
With a partner, complete as many rounds as possible in 21 minutes of:
20-cal row
16 burpees over the rower
8 power cleans (95/135 lb)
– MILD –
With a partner, complete as many rounds as possible in 21 minutes of:
20-cal row
16 burpees
8 power cleans (45/65 lb)
Sunday, September 1st
Workout
– SPICY – (RX)
For time:
Accumulate 1:00 freestanding handstand hold
100-meter double-KB front rack carry (35/53 lb)
50 double-KB push presses
Single-KB overhead walking lunge (100 ft)
Accumulate 1:00 plank hold
– Use the same load for all kettlebell movements. Switch arms as needed on the overhead walking lunge.
– MEDIUM –
For time:
Accumulate 1:00 handstand hold against the wall
100-m double-KB front rack carry (26/35 lb)
50 double-KB push press
Single-KB overhead walking lunge (100 ft)
Accumulate 1:00 plank hold
– Use the same load for all kettlebell movements. Switch arms as needed on the overhead walking lunge.
– MILD –
For time:
Accumulate :45 plank hold
100-m double-KB front rack carry (12/18 lb)
50 double-KB push press
Single-KB overhead walking lunge (100 ft)
Accumulate :45 plank hold
– Use the same load for all kettlebell movements. Switch arms as needed on the overhead walking lunge.
Skill Work
Post-workout:
8 sets for reps:
:20 hollow rocks
:10 rest
