Programming: May 15th – 19th, 2023
CrossFit Workouts
Monday, May 15th CrossFit Workout
Warm up: For time:
1min Row Calorie
1min Bike Calorie
-- then: 3 rounds of:
10 Straight Leg Sit-ups
5 Burpee Step-ups
10 Mountain Climber Step Ups
5 Diamond Push-ups
10 Heel Taps
-- then: 45sec Bike Cal
45sec Row Cal
WOD: 8 Rounds of Each
20sec WORK | 10sec REST
AbMat Sit-up
~1min REST~
Row Calorie
~1min REST~
Burpee
~1min REST~
Echo Bike Calorie
Tabata score is the total reps performed in all the intervals.
Tuesday, May 16th CrossFit Workout
Warm up: 2 Rounds
30sec WORK | 15sec REST
Lunge + Twist
Push-up to Down Dog
Straight Leg KB Deadlift 53/35
Handstand Hold
Alternating Superman
Strength: Deadlift
Warm Up: 5-5 Working: 5-5-5-5-5
WOD: “Diane” – For Time
21-15-9 Reps For Time of:
Deadlift 225/155
Handstand Push Ups
Wednesday, May 17th CrossFit Workout
Warm up: For time:
3 rounds of:
200m Run
10 Air Squats
5 Jumping Squats
10 Calf Raises
1min Stretch
R1: Couch | R2: Pigeon | R3: Your Choice
-- then: 100m Run Med Ball Run 20/14 lbs
Endurance: 3 Rounds
Each Round For Time
100m Med Ball Run pick load
200m Run
90sec Rest After Each Round
WOD: 5 rounds for time of:
25 Wall Balls
200m Med Ball Run
1min REST After Each Round
Thursday, May 18th CrossFit Workout
Warm up: 8 min AMRAP of:
10 Box Step-ups 24/20 in
5 3sec Slow Push-ups (Up & Down)
30sec Child's Pose
5 Shoulder Press 45/35 lbs
10 Push Press 45/35 lbs
Strength: Push Press
10 Rep Max
Get a good warm up, then, only record your best 10 Rep Score
WOD: 10 min AMRAP of:
1 Push Press 95/65 lbs
1 Box Jump Over 24/20 in
2 Push Press 95/65 lbs
2 Box Jump Overs 24/20 in
3 Push Press 95/65 lbs
3 Box Jump Overs 24/20 in
…………………………………………..………………………………….
Continue adding 1 rep each round to each movement until time expires.
Friday, May 19th CrossFit Workout
Warm up: 3 rounds for time of:
15 Jumping Jacks
1min Jump Rope
(R2 & 3: Dubs/High Jump/Virtual Dubs)
15sec Wrist stretch
8 Reverse Lunges
(R1: Bodyweight | 2: PVC | 3: Barbell 45/35)
5 Hang High Pulls 45/35 lbs
5 Front Squats 45/35 lbs
Endurance: Double Unders
2min MAX Effort
As many reps as possible in 2min
WOD: For time:
50 Double Unders
-- then: 6 rounds of:
3 Hang Power Cleans 135/95 lbs
3 Front Squats 135/95 lbs
6 Back Rack Reverse Lunge 135/95
-- then: 100 Double Unders
-- then: 6 rounds of:
3 Hang Power Cleans 135/95 lbs
3 Front Squats 135/95 lbs
6 Back Rack Reverse Lunge 135/95
-- then: 50 Double Unders
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