Your Week of CrossFit Workouts 031725

Monday

WU:

50 - 75 - 100

Jump Rope

Per Arm

 7 DB Upright Rows

 7 DB Strict Press

10 Air Squats

5 Kipping Swings

The Fun: 15:00 AMRAP

100 Single Unders

10 Hang DB Snatch p/ Arm (50#/35#)

15 Air Squats

10 Toes to Bar (3 Attempts)

Gate Run

Tuesday

WU: 2x

Gate Run

20/16 “UB” Push Ups

10 V-Ups or Lemon Squeezers

5 Box Jumps

Midline: E2M

:10 Elbow Plank

:10 Push Up Plank

:05 Elbow Plank

:05 Push Up Plank

+ 2x10EB - 1x5LW

The Strength: E2:30 x3

7 Strict Press

The Fun: For Time

20 Russian Twists

1 - 2 - 3 - 4 - 5

Burpee Box Jump Overs (24”/20”)

— REST 2:00 —

5 - 4 - 3 - 2 - 1

Burpee Box Jump Overs

20 Sit Ups

Wednesday

WU:

Gate Run

And then,

 12 Wall Balls

 1 - 2 - 3

 Pull Up Negatives (on your own)

 + 6 Strict (or Jumping) Pull Ups

 3 Crossbody Toe Touch Each Way

The Strength: E3:30M x3

7 Power Cleans w/ Tempo Eccentric to Floor or Low Low Hang

+ 14 Jumping Lunges (Big Extension at the Top  

The Fun: 5 RFT

10 Strict DB Curl & Press (35#/20#) - No Slop

5 Front Squats (165#/105#)

20 Rotational Slam Balls (14#/10#)

Rest 2:00

Thursday

Happy Hour Tonight at Loro Asian Smokehouse from 6-8pm

The Fun: 27:00 Steady Eddie

18 Barbell Hip Thrusts (Keep Chin and Ribs Pulled Down) (95#/65#)

12 Gorilla Rows (53#/35#) - Do Not Rush)

6x 3 Point Planks

Plate Carry to Gate & Back (45#/25#+10#)

Friday

WU: 3x

250m/200m Row

Gate Run

10 OH Kb Swings (35#/26#)

10 Stepback Lunges for Stretch

5/3 Strict Pull Ups

The Stamina: 3 RFT

500m/400m Row

Run to Light Pole (600m)

Walk to Alley

Jog Back In

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GOAL: Hard row and hard 300m run out. Run through the light pole then slow down, turn, and walk back to the entrance of the alleyway at a pace that allows you to catch your breath and slow your heart rate. Once you get  to the Alley, jog at a pace that keeps you in control (so go with a slow shuffle if needed). Back onto the next open rower when you return.

As we increase our fitness, the walk will be able to be faster while still recovering and the jog will also increase in speed without spiking heart rate which will bring your overall time down.

The Fun: For Time (10:00 Cut Off)

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

“UB” Chin Ups

10 OH Kb Swings (53#/35#)

Scores Round by Round: 10/20 - 29/39 - 47/57 - 64/74 - 70/80 - 85/95 - 99/109 - 112/122 - 124/134 - 135/145

Saturday

Classes meet at 8am & 9:30am w/ Ricardo

The Fun: 6 Rounds for Fun

12 Unbroken Incline DB Bench Press (50#/35#)

+ Remainder as Push Ups w/ 1 Tap

6 Deadlifts (275#/165#)

Shuttle Run (2 Squares Down/ 1 Back/2 Squares Down/ All the Way Back)

Rest 2:00

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