CrossFit Workouts for Week of 5/27-6/1/2019 – CrossFit Fixx
Call Us: (520) 300-4109

CrossFit Workouts for Week of 5/27-6/1/2019

26
May

CrossFit Workouts for Week of 5/27-6/1/2019

MURPH strategies for tomorrow!

MONDAY, May 27

WORKOUT

“MURPH”

FOR TIME

1 Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1 Mile Run

*If you have a 20# weighted vest, put it on!

Reps for the BW movements can be completed in any sequence.

TUESDAY, May 28

RECOVERY WORKOUT

AMRAP x 30 MINUTES

15/10 Calorie Bike

:30 OH Plate Hold (45/25)

20/15 Calorie Row

20 Step-ups (24/20)

:30 Right Side Plank

 :30 Left Side

Plank 1:00

Plank on Elbows

RUMP PUMP FINISHER

3 SETS

30 Plate Good Morning

15 Single Leg Glute Bridge-ups R.

15 Single Leg Glute Bridge-ups L.

WEDNESDAY, May 29

CLEAN COMPLEX

EMOM x 10 MINUTES

Power Clean + High Hang Squat Clean + Front Squat

*Goal is to start with a moderate load and build to moderate-heavy in first 5 sets.

Hold same weight for last 5 sets.

WORKOUT

AMRAP x 10 MINUTES

2-4-6-8-10…

Power Clean (95/65) Rx+(135/95)

Wall Ball (20/14)

THURSDAY, May 31

EXTENDED WARM-UP

3 SETS

5-10 Strict Pull-up

1:00 Handstand Hold

-Rest as Needed b/t Sets-

*Athlete should choose a number for each set that they can do unbroken but is challenging

WORKOUT

4 ROUNDS FOR TIME

300m Row

30 Plate Ground to OH (45/35)

30 Overhead Lunges

BEACH BODY ABS FINISHER

3 SETS

:30 second Plank (elbows)

10 V-ups

:30 second Right Side Plank

10 V-ups

:30 second Left Side Plank

-Rest 1:00-

FRIDAY, June 1

STRENGTH

5×5 (30X1) Back Squat

*Use 75-80% of 5RM for all sets.

WORKOUT

E2MOM x 14 MINUTES

7 Back Squat (135/95) Rx+(155/105)

7 Burpee Over Bar

7 Push Jerk

COOL DOWN

5:00 Flow Stretching

Leave a Reply