CrossFit Workouts for Week of 9/24-9/28/2018 – CrossFit Fixx
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CrossFit Workouts for Week of 9/24-9/28/2018

23
Sep

CrossFit Workouts for Week of 9/24-9/28/2018

Fitness is more fun with friends! Give 3 free classes to any friend for any class at Fixx.

Monday, September 24

STRENGTH
EMOM x 10 MINUTES
3 High Hang Power Clean
3 Above the Knee Power Clean
3 Below the Knee Power Clean
*Clean Complex with emphasis on cycling. Goal is to stay light/moderate and focus on bar path and breathing.

WORKOUT
3 ROUNDS FOR TIME
Run 400m
10 Power Clean (155/105) (115/75)
25 Push-ups
(15 Min Hard Cap)

 

Tuesday, September 25

WORKOUT
EMOM x 20 MINUTES
Minute 1 – 10/8 Calorie Bike
Minute 2 – 10 Thrusters (95/65) (75/45)
*Utilize warm-up to find sustainable pace on bike and figuring out the barbell cycling / pace on the thruster

COOL DOWN
5:00 EZ Pedal on Bike”

 

Wednesday, September 26

STRENGTH
EMOM x 10 MINUTES
Min 1 — Row*
Min 2 — 3 Burpee Over Bar + 5 Deadlift**
*Gradual increase in pace each round
**Loading should be significantly heavier than workout weight for all 5 rounds

WORKOUT
6 SETS @ MAX EFFORT
:30 Max Calorie Row
-Rest 1:00 between sets-

6 SETS @ STEADY EFFORT
(unbroken, no bouncing bar)
:30 Max Deadlifts (185/125) (135/95)
-Rest 1:00 between sets-

6 SETS @ MAX EFFORT
:30 Burpee Over Bar
-Rest 1:00 between sets-

 

Thursday, September 27

EXTENDED WARM-UP
ON A 12:00 CLOCK
Work Handstand Skills…

*Pike on Ground
*Kick up to Handstand
*Wall Walks
*Walk around box
*Strict HSPU on box
*Partner Handstand Balancing

WORKOUT
AMRAP x 15 MINUTES
35 Double Unders
8 Strict HSPU
4/4 Alt. DB Snatch (75/50) (45/25)

 

Friday, September 28

STRENGTH
FRONT SQUAT
4 x 8
-Rest 2:00 between sets-
*Goal here is accumulate volume at a moderate weight focusing on position rather than load. No working set should build past 70% of 1RM

“WORKOUT
FOR TIME
15 Front Squats (135/85) (95/65)
30 C2B Pull-ups
15 Front Squats
30 Toes to Bar
15 Front Squats
30 C2B Pull-ups

Let’s finish off September STRONG!

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