CrossFit Workouts for Week of 9/12-9/16/2022

Monday, September 12^th    

STRENGTH

10-8-6*

Front Squat

*Start Light-Moderate and build to Moderate+.

(Score is Weight)

Week 2 of 9

WORKOUT

EMOM x 18 MINUTES

MIN 1 – :45 Cal Bike

MIN 2 – :45 Back Rack Lunge-Lunge-Squat (115/75)|(75/55)

MIN 3 – :45 Sit-Ups

(Score is Total Reps)

https://vimeo.com/746954173/f578f9e835

Tuesday, September 13^th

STRENGTH

1.) EMOM x 8 MINUTES

1 Hang Muscle Snatch + 1 Hang Power Snatch*

*Start Light and build to Moderate.

(Score is Weight)

2.) EMOM x 5 MINUTES

2 Hang Power Snatch*

*Start Moderate and build to Moderate-Heavy.

(Score is Weight)

WORKOUT

AMRAP x 13 MINUTES

30 Double Unders

10 Deadlifts (95/65)|(65/45)

8 Hang Power Snatches

6 Handstand Push-Ups

(Score is Rounds + Reps)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

https://vimeo.com/746953340/66c629a343

Wednesday, September 14^th    

EXTENDED WARM-UP

EMOM x 9 MINUTES

MIN 1 – :40 Bar Muscle-Up Practice*

MIN 2 – :40 Pistol Practice**

MIN 3 – EZ Row

(No Measure)

*Bar Muscle-Up Options:

3 Dynamic Kip Swings + 2 Hips to Rig

2-3 Jumping Bar Muscle-Ups

1-2 Bar Muscle-Ups

**Pistol Options:

Narrow Stance Squats

Alt. Single Leg Rig Assisted Pistols

Alt. Heel Elevated Pistols

WORKOUT

FOR TIME

800m Run

Immediately Into…

10 ROUNDS

4 Bar Muscle-Ups

6 Alt. Pistols

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

Immediately Into…

800m Run

(Score is Time)

BMU Option 1: Jumping BMU

BMU Option 2: Chest to Bar Pull-Ups

Pistol Option 1: Narrow Stance Squats

Pistol Option 2: Alt. Heel Elevated Pistols

https://vimeo.com/746952288/bab48c8b61

Thursday, September 15^th

STRENGTH

4 SETS

5 Drop Jerks*

-Rest As Needed b/t Sets-

*Start Light and build to Moderate. Superset each set with 10 Split Stance DB Strict Press.

(Score is Weight)

Week 2 of 9

WORKOUT

“DEJA VU”

EMOM x 20 MINUTES

MIN 1 – 8 Up-Down Box Jump Overs (24/20) + Max DB Shoulder to Overhead (50/35)|(35/20)

MIN 2 – Rest

(Score is Total DB S2OH Reps)

https://vimeo.com/746951611/cd01469efc

Friday, September 16^th

STRENGTH

1.) EMOM x 8 MINUTES

1 Hang Muscle Clean + 1 Hang Power Clean*

*Start Light and build to Moderate.

(Score is Weight)

2.) EMOM x 5 MINUTES

2 Hang Power Cleans*

*Start Moderate and build to workout weight.

(Score is Weight)

Week 2 of 9

WORKOUT

AMRAP x 15 MINUTES

1-2-3-and so on…

Hang Power Cleans (185/135)|(135/95)

2-3-4-and so on…

Strict Pull-Up

3-4-5-and so on…

Toes to Bar

(Score is Rounds + Reps)

https://vimeo.com/746950755/696a8f2782