CrossFit Workouts for Week of 10/15-10/19/18 – CrossFit Fixx
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CrossFit Workouts for Week of 10/15-10/19/18

12
Oct

CrossFit Workouts for Week of 10/15-10/19/18

Get in on the RX Smartgear jump rope order by 10/20 and get 20% off your rope!

Monday, October 15

WORKOUT
5 ROUNDS FOR TIME
30 Slam Balls (20/15)
20 Alt. Slam Ball Lunges
*Bear Hug Hold
(15:00 Hard Cap)

STRENGTH
Back Squat*
6-6-6-6
*Strength should be done POST-WORKOUT today. Building every set to heavy 6.

 

Tuesday, October 16

SKILL SESSION
ON A 12:00 RUNNING CLOCK
Muscle-up Drills and Scaling Review

*Jumping Ring or Bar Muscle-up
*Jumping C2B Pull-up

WORKOUT
EMOM x 20 MINUTES
Odd – 10 Hang Power Cleans (95/65) Rx+(115/75)
Even – 3 Ring Muscle-up + 10 Hand Release Push-ups

 

Wednesday, October 17

WORKOUT
4 SETS
AGAINST A 3:00 CLOCK
200m Run
50 Double Unders
In remainder of time…
Max Thrusters (75/55) Rx+(95/65)
-Rest 1:30 between sets-

COOL DOWN
AMRAP x 10 MINUTES
FOR QUALITY
5/5 Windmills
5/5 Single Leg RDL
:30 Bar Hang
1:00 Deadbugs
*Use a moderate load for Windmill / RDL

 

Thursday, October 18

EXTENDED WARM-UP
EMOM x 8 MINUTES
Odd – Row 200/175m*
Even – Plank on Elbows
*Stroke rate should be at 20 or less.

WORKOUT
4 ROUNDS FOR TIME
25/20 Calorie Bike
25 Kettlebell Swing (35/26) Rx+ (53/35)
25 Sit-ups

 

Friday, October 19

EXTENDED WARM-UP
3 SETS
5 Push Press
5 Deadlifts
5 Box Jumps

*Set 1 – Warm-up weight/ low box
Set 2 – Workout weight/ workout height box
Set 3 – Heavier than workout weight/ higher box

WORKOUT
OPEN 13.2
AMRAP x 10 MINUTES
5 Shoulder to OH (115/75)
10 Deadlifts
15 Box Jumps (24″/20″)

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