CrossFit Workouts for Week of 9/19-9/23/2022

Monday, September 19th    

STRENGTH

EMOM x 12 MINUTES*

1 High Hang Power Snatch

+

1 Hang Power Snatch

*Start Light and build to Moderate.

(Score is Weight)

Week 3 of 9

WORKOUT

AMRAP x 16 MINUTES

10 Hang Power Snatch (75/55)|(65/45)

20 Box Jump Overs (24/20)

20 Russian KB Swings (53/35)|(35/26)

10 Chest to Bar Pull-Ups

(Score is Rounds + Reps)

https://vimeo.com/749288950/f631f10563

Tuesday, September 20th

STRENGTH

8-6-6*

Front Squat

*Start Moderate and build to Moderate-Heavy.

(Score is Weight)

Week 3 of 9

WORKOUT

“FLATLINE”

7 SETS ON A 2:30 RUNNING CLOCK…

20/15 Cal Row

8 Front Squats (135/95)|(95/65)

Max Burpees Over Bar in Time Remaining…

-Rest :30 b/t Sets-

(Score is Total Reps of Burpees)

(Remix of the Classic ‘Death Row’)

https://vimeo.com/749288165/be582f557e

Wednesday, September 21st     

STRENGTH

4 SETS*

1 Push Jerk

+

1 Split Jerk

-Rest As Needed b/t Sets-

*Start Moderate and build to at least second workout weight.

(Score is Weight)

Week 3 of 9

WORKOUT

FOR TIME

4 ROUNDS

5 Push Jerks (155/105)|(115/75)

10 Toes to Bar

50 Double Unders

-Rest 2:00-

3 ROUNDS

4 Push Jerks (185/135)|(135/95)

8 Toes to Bar

40 Double Unders

-Rest 2:00-

2 ROUNDS

3 Push Jerks (205/145)|(145/100)

6 Toes to Bar

30 Double Unders

(Score is Total Time)

https://vimeo.com/749287237/1820cf6ae2

Thursday, September 22nd

WORKOUT

FOR TIME*

200m DB Farmer Carry (50/35)|(35/20)

160 Alt. DB Farmer Lunges

120 Alt. DB Slides

80 Alt. No Push-Up Renegade Rows

*Pick Your Path…

Option 1 – Straight Through

Or…

Option 2 – 4 Rounds of…

50m DB Farmer Carry

40 Alt. DB Farmer Lunges

30 DB Slides

20 Alt. No Push-Up Renegade Rows

Or…

Option 3 – 2 Rounds of…

100m DB Farmer Carry

80 Alt. DB Farmer Lunges

60 Alt. DB Slides

40 Alt. No Push-Up Renegade Rows

(Score is Time)

FINISHER

EMOM x 9 MINUTES

MIN 1 – :40 Single DB Curl

MIN 2 – :40 Russian Twist

MIN 3 – :40 Single DB Skull Crusher

(No Measure)

https://vimeo.com/749286509/614b438c9f

Friday, September 23rd

STRENGTH

EMOM x 12 MINUTES*

1 High Hang Power Clean

+

1 Hang Power Clean

*Start Light and build to Moderate.

(Score is Weight)

Week 3 of 9

WORKOUT

EMOM x 16 MINUTES

MIN 1 & 2 – 400m Run

MIN 3 & 4 – AMRAP of the following*…

7 Hang Power Cleans (115/75)|(75/55)

7 Handstand Push-Ups

*Pick up where you left off.

(Score is Total Rounds + Reps)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

https://vimeo.com/749285583/80bfcf63c7

POPULAR POSTS

CrossFit Workouts for Week of 12/09-12/15/2024

This month, we’ll continue to focus on Open workouts and testers as we approach the upcoming CrossFit Games season.

Start the week with a fun front squat and double-dumbbell farmers carry couplet on Monday.

On Wednesday, power through a heavy 1-rep thruster EMOM, followed by a max-rep set.

Embrace this month’s theme on Saturday as you and a partner tackle Event 10 from the 2021 CrossFit Games.

CrossFit Workouts for Week of 12/02-12/08

Welcome to December, a month focused on Open workouts and testers to help prepare for the upcoming CrossFit Open.

This month aims to give athletes insights into their fitness levels in specific movements and time domains.

Expect benchmarks like Open Workout 24.1, Fight Gone Bad, Christine, and Open Workout 23.1.

Work through shoulder press, thruster, power snatch, and front-rack lunge heavy days.

Aim to hit a heavy 1-rep-max lift immediately after higher reps at moderate loads.

Round out a great year and gear up for 2025!

CrossFit Workouts for Week of 11/25-12/1/2024

Welcome to the last week of November, where we’ll round out our focus on Olympic weightlifting and transition into prioritizing Open workouts and testers in December.

Start this week with a rowing and ring dip couplet, where complementary movement patterns and decreasing distances allow athletes to maintain intensity on the rower.

On Tuesday, balance mechanics and push PRs as you build to a 1-rep-max snatch and clean and jerk.

Post Thanksgiving fun yet grueling kettlebell partner workout on Saturday.

Wrap the week with a Hero workout in honor of U.S. Marine Corps Sergeant Matthew T. Abbate.

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