CrossFit WOD, June 25, 2022

Saturday

Warm-up
Warm-up
EMOM x 9 MINUTES
MIN 1 – :45 Row (Pace: EZ→Mod→Hard)
MIN 2 – :20 Alt. Shoulder Taps + 5 Push-Up to Pike
MIN 3 – 7 BB Clean Deadlift + Elbow Punches in Remaining Time

Workout
Metcon
AMRAP x 8 MINUTES
15/12 Cal Row
8 Strict Handstand Push-Ups
6 Hang Power Clean (135/95)|(95/65)

-Rest 1:30-

AMRAP x 6 MINUTES
12/10 Cal Row
6 Strict Handstand Push-Ups
5 Hang Power Clean (155/105)|(115/75)

-Rest 1:30-

AMRAP x 4 MINUTES
10/8 Cal Row
4 Strict Handstand Push-Ups
4 Hang Power Clean (185/135)|(135/95)

(Score is Total Rounds + Reps)

KG BB1: (60/42.5)|(42.5/30)
KG BB2: (70/47.5)|(52.5/35)
KG BB3: (85/60)|(60/42.5)

Partner Workout Option
Metcon
IN TEAMS OF 2…

AMRAP x 10 MINUTES
10 Strict Handstand Push-Ups
8 Hang Power Clean (135/95)|(95/65)

-Rest 2:00-

AMRAP x 8 MINUTES
8 Strict Handstand Push-Ups
6 Hang Power Clean (155/105)|(115/75)

-Rest 1:00-

AMRAP x 6 MINUTES
6 Strict Handstand Push-Ups
4 Hang Power Clean (185/135)|(135/95)

*P1 works through a full round of the workout. P2 completes Max Cal Row. Once a full round is completed, partners switch.

(Score is Total Cals)

KG BB1: (60/42.5)|(42.5/30)
KG BB2: (70/47.5)|(52.5/35)
KG BB3: (85/60)|(60/42.5)

CrossFit WOD, June 24, 2022

Friday

Warm-up
Warm-up
AMRAP x 4 MINUTES
20 Crossbody Mountain Climbers
6 Scap Push-ups
6 Step-Ups
6 Slam Ball Deadlifts
6 Slam Ball Front Squats

Into…

2 ROUNDS
10 Box Jumps w/ Step-Down
8 Push-Up to Pike
8 Slam Balls

Strength
Bench Press (1×5 / 1×5 / 1×5*)
1×5 @ 40%
1×5 @ 50%
1×5 @ 60%

*Based off of 90% of Heavy 1-Rep. This is a Deload Week.

Week 8 of 9

(Score is Weight)

Workout
Metcon
AMRAP x 16 MINUTES
10/10 Single Arm DB Deficit Push-Up
20 Box Jumps (24/20)
30 Slam Balls (30/20)|(20/10)

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/10)
KG SB: (15/10)|(10/5)

Optional Finisher
Metcon
FOR TIME
20-15-10-15-20
Alt. Plank Slam Ball Taps
40-30-20-30-40
Slamball Russian Twists

(Score is Time)

CrossFit WOD, June 23, 2022

Thursday

Warm-up
Warm-up
2 ROUNDS
1:00 Cal Bike (EZ-MOD)
5 Inchworms
5/5 Staggered Stance Good Mornings
10 Deadbugs

Into…

1 ROUND
:30 Cal Bike (FAST)
10 Up-Downs
10 Barbell RDL

Strength
Deadlift (1×5 / 1×5 / 1×5*)
1×5 @ 40%
1×5 @ 50%
1×5 @ 60%

*Based off of 90% of Heavy 1-Rep. This is a Deload Week.

Week 8 of 9

(Score is Weight)

Workout
Metcon
EMOM x 16 MINUTES
MIN 1&2 – 35/28 Cal Bike
MIN 3 – 7 Sumo Deadlifts (275/185)|(185/135) + Max Up-Downs to a Target
MIN 4 – Rest

(Score is Total Reps of Up-Downs)

KG BB: (125/85)|(85/60)

CrossFit WOD, June 22, 2022

Wednesday

Warm-up
Warm-up
EMOM x 8 MINUTES
MIN 1 – 100m Run + Max Bootstraps
MIN 2 – :45 Lunge + Lunge + Air Squat
MIN 3 – 10 Up-Downs + Max Cat/Cow
MIN 4 – :45 Cossack Squats

Strength
Back Squat (1×5 / 1×5 / 1×5*)
1×5 @ 40%
1×5 @ 50%
1×5 @ 60%

*Based off of 90% of Heavy 1-Rep. This is a Deload Week.

Week 8 of 9

(Score is Weight)

Workout
Metcon
5 SETS*
AMRAP x 3 MINUTES
12 DB Goblet Squats (50/35)|(35/20)
8 Alt. DB Goblet Lunges
100m Run

-Rest 1:00 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

KG DB: (22.5/15)|(15/10)

CrossFit WOD, June 21, 2022

Tuesday

Warm-up
Warm-up
ON AN 8:00 RUNNING CLOCK…
2 ROUNDS
5/5 Moose Antlers
10 Slow Scap Pull-Ups
8 Barbell Strict Press
6 Snatch Grip Deadlift

Into…

2 ROUNDS
6 Burpees
6 Hang Snatch High Pull*
6 Ring Row
6 Kip Swings

*R2 complete Hang Muscle Snatch

Extended Warm-up
Metcon
3 SETS
5 TNG Power Snatches*
1 Round of Gymnastic Complex**

*Start Light and end slightly above workout weight.
**1 Rep of Complex…
2 Hips to Rig
+
1 Bar Muscle-Up

-Rest As Needed b/t Sets-

(No Measure)

Workout
CrossFit Games Open 19.4 (Ages 16-54)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
period

NOTE: This workout should be scored for Total Time; can extend to 15 Min.

KG BB: (42.5/30)|(30/20)

BMU Option 1: Jumping BMU
BMU Option 2: Chest to Bar Pull-Up

NOTE: Last Seen 3/15/19

CrossFit WOD, June 20, 2022

Monday

Warm-up
Warm-up
AMRAP x 4 MINUTES
20 Crossbody Mountain Climbers
6 Scap Push-ups
6 Step-Ups
6 Slam Ball Deadlifts
6 Slam Ball Front Squats

Into…

2 ROUNDS
10 Box Jumps w/ Step-Down
8 Push-Up to Pike
8 Slam Balls

Strength
Bench Press (1×5 / 1×5 / 1×5*)
1×5 @ 40%
1×5 @ 50%
1×5 @ 60%

*Based off of 90% of Heavy 1-Rep. This is a Deload Week.

Week 8 of 9

(Score is Weight)

Workout
Metcon
AMRAP x 16 MINUTES
10/10 Single Arm DB Deficit Push-Up
20 Box Jumps (24/20)
30 Slam Balls (30/20)|(20/10)

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/10)
KG SB: (15/10)|(10/5)

Optional Finisher
Metcon
FOR TIME
20-15-10-15-20
Alt. Plank Slam Ball Taps
40-30-20-30-40
Slamball Russian Twists

(Score is Time)

CrossFit WOD, June 19, 2022

Sunday

Warm-up
Warm-up
1 ROUND (12:00 CAP)
:45 Row w/ Legs Only
50 Single Unders
12 Alt. Dead Bug
12 Alt. Cossack Squats
8/8 Single Arm DB Strict Press

Into…

1 ROUND
:45 Row w/ Legs + Hips Only
30 High Jump Single Unders
12 Hollow Rocks
12 Slow Air Squats
:20/:20 Single Arm DB OH Hold

Into…

1 ROUND
:45 Row
30 Fast Single Unders
12 Alt. V-Ups
12 Single DB Front Squat*
8/8 Single Arm DB Push Press

*Switch arms halfway through the reps.

Workout
Metcon
FOR TIME
100-75-50-25
Double Unders
60-50-40-30*
Cal Row
40-30-20-10
Alt. V-Ups
20-15-10-5
DB Thrusters (35/20)|(20/15)

*Alt. Cals: 48-40-30-24.

(Score is Time)

KG DB: (15/10)|(10/7.5)

Partner Workout Option
Metcon
IN TEAMS OF 2…

AMRAP x 24 MINUTES*
100 Double Unders
60/48 Cal Row
40 Alt. V-Ups
20 DB Thrusters (35/20)|(20/15)

*P1 works while P2 rests. Split work as needed.

(Score is Rounds + Reps)

KG DB: (15/10)|(10/7.5)

CrossFit WOD, June 18, 2022

Saturday

Warm-up
Warm-up
400m Run

Into…

2 ROUNDS

10 Scap Pull-Ups
8 Kip Swings
8 BB Good Mornings
6 BB Deadlifts
6 Muscle Cleans

Workout
Metcon
EVA Strong – In memory of Uvalde teacher Eva Mireles

With a Partner or Solo, 5 Rounds for Time:

24 Double Unders
19 Toes to Bar
2 Clean and Jerks 205/135
400m Run

*If with a partner, complete the Double Unders and Run together. Split the reps of the Toes to Bar and Clean and Jerks

CrossFit WOD, June 17, 2022

Friday

Warm-up
Warm-up
2 ROUNDS

10 Box Step-ups
10 Scap Push-ups
10 Lunges
:15 Top of the Ring Hold

Into…

2 ROUNDS
8 Box Step-Overs
8 Push-ups
8 DB Alt. Front Rack Lunges
:15 Bottom of the Ring Hold

Workout
Metcon
3 SETS

AMRAP x 7 MINUTES**
14 Box Jump Overs (24/20)
7 Ring Dips
14 Single DB Alt. Overhead Lunges (35/20)*
7 Hand Release Push-Ups

*Switch hand holding DB as needed.

-Rest 1:30 b/t Sets-

**Pick up where you left off in each AMRAP.

(Score is Total Rounds + Reps)

RX+ (50/35)

CrossFit WOD, June 16, 2022

Thursday

Warm-up
Warm-up
2 ROUNDS

200m Run
15 Sit-Ups
8 Lunge-Lunge-Squat
10 Slam Ball Ground to Overhead

Strength
Back Squat (1×5 / 1×3 / 1×1+*)
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%

*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.

Week 7 of 9

(Score is Weight)

Workout
Metcon
EMOM x 15 MINUTES
MIN 1 – 5 Front Squats (Athlete Choice, Heavy)*
MIN 2 – 25 Slam Balls (20/10)
MIN 3 – :45 Max Sit-Ups

*Option to build or use the same weight for all sets. Bar comes from the floor.

(Score is Total Sit-Ups)

Optional Cool Down
Warm-up
FOR RECOVERY
5:00 Olympic Wall Squat
2:00 Frog Stretch

(No Measure)