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Workouts of the Week
June 17-22, 2024

(Programmed by Coach Grace)

Monday

6/17/2024

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CrossFit Open 20.1

10 Rounds For Time: 

(Time Cap: 15 minutes)

8 Ground to Overheads (95/65lb)

10 Bar Facing Burpees

 

Past Scores

 

 

 

Tuesday

6/18/2024

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I. Strength

5x5 Back Squats

Start @50% and ramp up to 75%

 

 

II. Conditioning

12 Minute EMOM

1) 10 Chest to Bars, into Max Effort Wall Ball Shots (20/14lb)

2) 30 Double Unders, into Max Effort Wall Ball Shots

3) Rest 

 

*Score is total WBS

 

 

 

Wednesday

6/19/2024

_

I. Strength

Deficit Deadlifts with no drop (2” plates)

3x4 @ 65-75%

2x3 @ 80%

 

 

II. Conditioning

12 Minute AMRAP:

8 Deadlifts (225/155lb)

4 Decksquats

2 Wall Walks

 

 

 

Thursday

6/20/2024

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I. Handstand Skill

Work with a partner

a) 3 x 0:30 Headstand hold

b) 3 x 0:30-40 Handstand hold

c) 4x5 Strict HSPU 

d) Free handstand hold

e) Handstand walk 1m away from wall

f) Accumulate 100~200ft of handstand walk 

 

II. Endurance Training

For 27 minutes,

Every 3 minutes, for 3 Rounds:

1) Aerobic machine I

2) Aerobic machine 2

3) Rest

 

*Work at RPE 6-7

Friday

6/21/2024

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I. Strength

Snatch Balance

3x3 @ 65%

2x3 @ 75%

 

II. Conditioning

For Time: 

(Time cap: 15 minutes)

30-20-10 

Overhead Squats (115/75lb)

V-Ups

Into,

15-10-5

Power Snatches (95/65lb)

V-Ups

Saturday

6/22/2024

_

In Partners,

For Time:

(Time cap: 30 minutes)

 

4 Rounds of: 

10 Ring Muscle Ups 

20 Cleans (155/105lb)

40 Toes to Rings 

10 Cleans 

 

Then,

100 Burpee Box Jump Overs (24/20in)

*All workouts subject to change without notice at the Head Coach's discretion.

​*모든 운동프로그램은 헤드코치의 판단에 따라 예고 없이 변경 될 수 있습니다.

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