CrossFit Workouts for Week of 6/29-7/5/2020

CrossFit In-Gym BUILD Programming

Monday, June 29th  

STRENGTH

8-6-4-8-6-4

Front Squat

(Score is Weight)

WORKOUT

AMRAP x 10 MINUTES

3-6-9 and so on…

Front Squats (95/65)|(75/55)

Toes to Bar

(Score is Rounds + Reps)

Tuesday, June 30th  

STRENGTH

8-6-4-8-6-4

Push Press

(Score is Weight)

WORKOUT

ON A 2:00 RUNNING CLOCK…

Max Double Unders

Into…

EMOM x 8 MINUTES

MIN 1 – :45 Push Press (95/65)|(75/55)

MIN 2 – :45 Slam Balls

Into…

ON A 2:00 RUNNING CLOCK…

Max Double Unders

(Score is Reps)

Wednesday, July 1st  

STRENGTH

8-6-4-8-6-4

Deadlift

(Score is Weight)

WORKOUT

EMOM x 6 MINUTES

MIN 1 – 10 Deadlifts (135/95)|(95/65)

MIN 2 – 8 Up-Down Box Jumps

-2:00 Rest

AMRAP x 6 MINUTES

5 Deadlifts (185/135)|(135/95)

7 Burpees

9 Box Jumps

(Score is Rounds + Reps)

Thursday, July 2nd  

STRENGTH

7-7-7-7-7

Bench Press

(Score is Weight)

WORKOUT

EVERY 2:00 x 5 SETS

12/10 Cal Bike

15 Wall Balls (20/14)|(14/12)

(Score is Each Set for Time)

Friday, July 3rd  

STRENGTH

EMOM x 10 MINUTES

5 Hang Power Cleans

(Score is Weight)

WORKOUT

AMRAP x 14 MINUTES

21/16 Cal Row

15 Tuck-ups

9 Hang Power Cleans (135/95)|(95/65)

(Score is Rounds + Reps)

Saturday, July 4th  

Happy Independence Day! We will have regular 7am CrossFit and 8am Bootcamp classes!

WORKOUT

“Hotshots 19”

6 Rounds for time of:

30 Squats

19 Power Cleans (135/95)

7 Strict Pull-ups

400m Run

(Score is time)

Sunday, July 5th

STRENGTH

EMOM x 12 MINUTES

MIN 1 – 15 KB High Pull

MIN 2 – 20 DBL KB Shrugs

MIN 3 – 20 DBL KB Calf Raises

(Score is Weight)

WORKOUT

2 ROUNDS FOR TIME

20 Kettlebell Swing(53/35)|(35/26)

30 Alt. DB Hang Snatch (50/35)|(35/20)

400m Run

50 Walking Lunges

(Score is Time)

POPULAR POSTS

CrossFit Workouts for Week of 11/11-11/17/2024

Throughout November, we’ll continue to focus on Olympic Weightlifting.

Start this week with CHAD1000X in memory of Chad Wilkinson, who died by suicide on Oct. 29, 2018. Join the CrossFit community as we honor Chad’s life and legacy and raise awareness for suicide prevention.

Follow that with a quick couplet of wall-ball shots and double-unders on Wednesday.

Continue the month’s theme with heavy snatches with run efforts thrown in for fun on Thursday.

After Monday’s effort; be sure to stretch and scale accordingly throughout the week to allow for recovery.

CrossFit Workouts for Week of 11/4-11/10/2024

Welcome to November, a month focused on heavy days dedicated to developing the snatch and clean and jerk.

Expect a higher volume of light, moderate, and heavy barbell cycling.

Work on Olympic lifting-focused skill work for additional practice.

We will see benchmarks and Hero workouts such as CHAD1000X, Nate, and Open workout variations.

CrossFit Workouts for Week of 10/28-11/03/2024

Throughout October, we’ll continue to focus on classic benchmark workouts.

Kick off the week with a fun twist on a classic as athletes take on Heavy Grace.

Shift gears on Tuesday that has athletes partner up for a 30-minute max-distance effort on the machine of their choice.

Round out the week with Dia de los Deadlifts!

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