CrossFit Workouts for Week of 8/29-9/2/2022

Monday, August 29^th   

WORKOUT

FOR TIME

800m Run

60 Alt. DB Farmer Box Step-Ups (50/35)|(35/20)/(20)

600m Run

40 Alt. DB Goblet Box Step-Overs (24/20)

400m Run

20 Box Jumps (30/24)

200m Run

(Score is Time)

POST WORKOUT SKILL

ON A 12:00 RUNNING CLOCK…

Practice two of the three options…

Option 1:

EVERY 3:00 x 4 SETS

50ft Straight Leg Bear Crawl

12 Alt. Piked Shoulder Taps*

6/6 Piked Box Around the World

*Option to complete on Box or Wall.

Option 2:

1:00 DB Stability Complex**

1:00 Wall/ Box Hollow Body Hold

1:00 Rest

**:20 SA Overhead DB Hold (R) + :20 SA Overhead DB Hold (L) + :20 DBL DB Overhead Hold

Option 3:

Practice Free Standing HS Holds/ HS Walking

(No Measure)

https://vimeo.com/742311110/79c682ad91

Tuesday, August 30^th   

EXTENDED WARM-UP

4 SETS

3 TNG Power Snatches*

-Rest as Needed b/t Sets-

*Start light and build to workout weight. Superset each set with one of two options:

Option 1… 2 Hips to Bar + 1 Bar Muscle-Up

Or…

Option 2… 2 Dynamic Kip Swing + 1 Pull-Up

(Score is Weight)

WORKOUT

“POWER PLUS AMANDA”

FOR TIME

11-9-7-5

Power Snatch (135/95)|(95/65)

Bar Muscle-Up

(Score is Time)

BMU Option 1: Jumping BMU

BMU Option 2: Burpee Pull-Ups

https://vimeo.com/742310192/583369ede6

Wednesday, August 31^st   

STRENGTH

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Front Squat*

*This is one of our Tests for the Strength Cycle starting next week.

(Score is Weight)

WORKOUT

AMRAP x 8 MINUTES

35 Double Unders*

7 Front Squats (95/65)|(65/45)

*Option for Unbroken Double Unders

(Score is Rounds + Reps)

https://vimeo.com/742309333/8b1bcee4fb

Thursday, September 1^st

WORKOUT

5 SETS

ON A 4:00 RUNNING CLOCK…

300/250m Row

10 Up-Down Over Rower

20 DB Floor Press (50/35)|(35/20)

Max Sit-Ups in Time Remaining…

-Rest :30 b/t Sets-

(Score is Total Reps of Sit-Ups)

POST WORKOUT STRENGTH

2-3 SETS

10/10 DB Around The Worlds

20 DB Crush Grip Curls

1:00 DB Slides

-Rest As Needed b/t Sets-

(No Measure)

https://vimeo.com/742308374/b710fab901

Friday, September 2^nd

STRENGTH

EVERY 1:30 x 7 SETS*

1 Power Clean

 +

1 Hang Squat Clean

*Start Moderate and build to a heavy weight.

(Score is Weight)

WORKOUT

AMRAP x 16 MINUTES

30/25 Cal Bike

20 Pull-Ups

10 Hang Power Cleans (155/105)|(115/75)

(Score is Rounds + Reps)

https://vimeo.com/742307570/31d1d4f56a