CrossFit Workouts for Week of 8/28-9/02/2023

Monday, August 28th

Strength

Bench Press

3×10*

Workout

2 SETS

AMRAP x 9 MINUTES

15/12 Cal Bike

12 Sit-Ups

9 Push-Ups*

*Option for Knee Push-Ups

-Rest 2:00 b/t Sets-

(Score is Lowest Rounds + Reps)

Tuesday, August 29th

Strength

EMOM x 8 MINUTES*

MIN 1 – 1 Hang Squat Snatch + 1 Squat Snatch**

MIN 2 – 3-5 Reps of Gymnastics Pulling Skill

*Start light and build slightly past workout weight. Complex is meant to be unbroken.

**Option for Hang Power + Deep Power Snatch

**Gymnastics Pulling Options…

Pull-Ups

Chest to Bars

Jumping Ring Muscle-Up

(Score is Weight)

Workout

Amanda

9-7-5 reps for time of:

Muscle-ups
Squat snatches

135lb/95lb

Wednesday, August 30th

Skill

Metcon

1.) EMOM x 6 MINUTES

MIN 1 – :15/:15 Single Leg Single Unders

MIN 2 – :20 Tall Jump Single Unders +:20 Fast Wrist Single Unders

MIN 3 – Rest

-Short Rest b/t P1 & P2-

2.) EMOM x 6 MINUTES

MIN 1 – :30 Jump Rope Practice*

MIN 2 – Rest

*Jump Rope Options:

Single-Single-Double Unders

Double Unders

Triple Unders

Crossbody Single Unders

(No Measure)

Week 9 of 9 Gymnastics Cycle

Workout

Metcon

1.) ON AN 10:00 RUNNING CLOCK…*

120 Double Unders (200 Single Unders)

60/50 Cal Row

30 Burpees Over Rower

-Rest w/ Time Remaining-

Into…

2.) 4 ROUNDS FOR TIME*

30 Double Unders (50 Single Unders)

15/12 Cal Row

8 Burpees Over Rower

(Score is Total Time)*

*Part 1 is 10:00 Running Clock. Immediately at the 10:00 mark, all athlete will start Part 2. Those that finish P1 before 10:00, rest until the 10:00 mark. For scoring, take time from the first portion and add it to the time of the second portion. Do NOT include the rest with time remaining from portion one. Ex: P1 one takes 8:00 and P2 two takes 6:13, total time = 14:13.

Thursday, August 31st

Strength

Overhead Squat

3×10*

Workout

EMOM x 20 MINUTES

MIN 1 – 15 Toes to Bar

MIN 2 – 20 Wall Balls (20/14)

MIN 3&4 – Max 25ft Shuttle Runs*

MIN 5 – Rest

*Shuttle Run 25′ out, 25′ back. 1 Rep = 25′ increment.

(Score is Reps of Shuttle Runs)

Friday, September 1st

Strength

Power Clean

ON A 12:00 RUNNING CLOCK…

Build to a Moderate-Heavy 2-Rep Power Clean

Workout

Elizabeth

21-15-9
Clean, 135# / 95#
Ring Dips

Saturday, September 2nd

Partner Workout

IN TEAMS OF 2…

AMRAP x 25 MINUTES*

400m Run**

60 Box Jumps (30/24)

80 Back Rack Alt. Lunges (Athlete Choice)

100 Sit-Ups

*P1 works while P2 rests. 400m Run is completed together, all other work is split as needed.

**Each 100m counts as 1 Rep.

(Score is Rounds + Reps)

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