CrossFit Workouts for Week of 10/1-10/5/18 – CrossFit Fixx
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CrossFit Workouts for Week of 10/1-10/5/18

30
Sep

CrossFit Workouts for Week of 10/1-10/5/18

Hip Injury Prevention Workshop taught by Dr. Noah Abrahams of Applied Physical Medicine.

Monday, October 1

STRENGTH
EMOM x 10 MINUTES
1 High Hang Power Snatch
2 Hang Power Snatch
*Snatch Complex with emphasis on mechanics. Goal is to build the bar each minute and focus on bar path and getting bar to the hip each lift.

WORKOUT
“OPEN 14.1”
AMRAP x 10 MINUTES
30 Double Unders
15 Power Snatch (45/35) Rx+(75/55)

 

Tuesday, October 2

WORKOUT
5 ROUNDS FOR TIME
10 DB Front Squats  (30/15) Rx+(50/35)
20 DB Deficit Push-up
30 Sit-ups (AbMat or GHD)
400m Run

COOL DOWN
10:00 Foam Rolling
Open rolling session — work posterior and anterior. Make good use of the 10:00 to cool down and perform some maintenance.

 

Wednesday, October 3

STRENGTH
PUSH JERK
2-2-2-2-2
*Building each set to Heavy

WORKOUT
2 SETS
AMRAP x 3 MINUTES
Max Cal Bike
-Rest 1:00-
AMRAP x 3 MINUTES
5 Push Jerk (135/95) (95/65)
5 Burpees
-Rest 1:00-

 

Thursday, October 4

WORKOUT
EMOM x 20 MINUTES
Min 1 & 2 — 20/18 Cal Row + AMRAP Ring Dips
Min 3 & 4 — 200m Run + AMRAP Strict Pull-up
*2:00 window for each working period

FINISHER
3 SETS
30/30 Flutter Kicks (plate held at lockout)
30/30 Russian Twists
*Kicks should be controlled and intentional — 6″” off ground, legs extended

 

Friday, October 5

STRENGTH
OVERHEAD SQUAT
5 x 3 (31X1)

WORKOUT
AMRAP x 12 MINUTES
10/10 Alt. Lunges
10 OH Squats (95/65) (75/55)
10 Toes to Bar
*Lunges are no load, step-forward

October is going to rock!

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