CrossFit Workouts – Week of July 1st, 2024

Strength – 5 Sets of Front Squats
5 Front Squats @ 65% of 1RM
3 Standing Broad Jumps
-2min rest-


“July 1776”
E6MOM x 3 Sets
15 Wall Balls (20/14)
30 Double Unders
15/12 Calorie Row
30 Double Unders

Strength – 5 Sets of Strict Press
5 Strict Press @ 65% of 1RM
5 Bent Over Rows
-2min rest-


“Continental Congress”
1-2-3-4-5-6-7-8-9-10 For Time
Power Snatches (115/80)
Burpees Over Bar

Strength – Power Clean
Build up to Heavy Single


“Declaration of Independence”
Buy In: 45/35 Calorie Air Bike
-3 rounds of-
30 GHD Sit Ups OR V-Ups
30 Dumbbell Box Step Ups (35s/25s) on (24/20)
-in remaining time-
Max Calorie Air Bike

Thursday – Happy Independence Day!
“The Year was 1776…”
For Time – Team of 3
Buy-In: 400m Run Together
-then, complete in order-
150 Wall Balls
150 American Kettlebell Swings
150 Box Jumps
150 Barbell Step Back Lunges
150 Toes to Bar
150 Barbell Front Squats
150 Burpees
150 Barbell Power Cleans
Buy-Out: 176 Calories on Bike or Rower

“Liberty Bell”
“Push/Pull JT” – 21-15-9 For Time
Ring Dips
Inverted Ring Rows
Calorie Row*

*Women = 15-12-9

“Team DVB”
For Time – Teams of 2
1600m Medicine Ball Run
8 Rounds: 10 WallBalls + 1 Rope Climb
800m Medicine Ball Run
4 Rounds: 10 WallBalls + 1 Rope Climb
400m Medicine Ball Run
2 Rounds: 10 WallBalls + 1 Rope Climb

*1 medicine ball per team
*Run together, alternating holding the medicine ball as needed
* Switch after full rounds on wallballs and rope climbs

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