CrossFit Workouts for Week of 8/8-8/12/2022

Monday, August 8th

WORKOUT

AMRAP x 12 MINUTES

12 Chest to Bar Pull-Ups

36 Double Unders

100m Run

-Rest 2:00-

AMRAP x 6 MINUTES

6 Pull-Ups

18 Double Unders

50m Run

(Score is Total Rounds + Reps)

OPTIONAL FINISHER

2 SETS

50 Alt. Russian Twists

25 Tuck-Ups

15 Straight Leg Sit-Ups

-Rest As Needed b/t Sets-

(No Measure)

https://vimeo.com/735226993/ef99cf1468

Tuesday, August 9th

STRENGTH

EMOM x 8 MINUTES

MIN 1 – :40 Wall/Box Hollow Body Hold

MIN 2 – Complete one of the below options…

Option 1: 3-5 Deficit Handstand Push-Ups

Or…

Option 2: 3-5 Handstand Negatives

Or…

Option 3: 3-5 Slow DB Strict Press (:03 Lower)

(No Measure)

WORKOUT

FOR TIME

50 Burpees

Immediately Into…

8 ROUNDS

5 Handstand Push-Ups*

7 Back Squats (115/75)|(75/55)

Immediately Into…

50 Burpees

(Score is Time)

*Option for Strict Handstand Push-Ups.

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

https://vimeo.com/735226882/e16e5baf9c

Wednesday, August 10th

STRENGTH

ON A 12:00 RUNNING CLOCK…

Build to a Heavy 3-Rep TNG Power Clean

(Score is Weight)

WORKOUT

“THE HILLS HAVE THIGHS”

EMOM x 24 MINUTES

MIN 1 – Complete 1 Round*

MIN 2 – Max Cal Bike

MIN 3 – Rest

*1 Round:

1 Power Clean (100% of 3-Rep Power Clean)

4 Box Jumps (24/20)

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

(Score is Total Cals)

https://vimeo.com/735226808/8d7eed3a06

Thursday, August 11th  

WORKOUT

AMRAP x 16 MINUTES

1:00 Cardio Choice

8/8 KB/DB Snatch (Athlete Choice, Moderate)

100m OH Walk*

20 Alt. KB/DB Horn Taps

*Switch Arms at 50m.

(No Measure)

POST WORKOUT STRENGTH

3 SETS

10/10 KB Goblet Split Squats*

-Immediately Into..

12 Tempo KB RDL @ 30X1

*On 10th rep of each leg, hold bottom of Split Squat for :15 then stand.

-Rest As Needed b/t Sets-

(No Measure)

https://vimeo.com/735226729/18eec6feee

Friday, August 12th

WORKOUT

1.) “ANNIE”

FOR TIME

50-40-30-20-10

Double Unders

Sit-Ups

(Score is Time)

-Rest 2:00 b/t Part 1 & Part 2-

2.) “KAREN”

FOR TIME

150 Wall Balls (20/14)

(Score is Time)

https://vimeo.com/735226628/a0efa5b5bc

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