CrossFit Workouts for Week of 10/22-10/26 – CrossFit Fixx
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CrossFit Workouts for Week of 10/22-10/26

21
Oct

CrossFit Workouts for Week of 10/22-10/26

Monday, October 22

STRENGTH
EMOM x 15 MINUTES
Minute 1 – 5/5 Dual KB Front Rack Step-ups
Minute 2 – :40 Bodyweight Wall Sit
Minute 3 – Rest

WORKOUT
3 SETS
BIKE INTERVALS
1:00 @ 70% Effort (moderate)
-Rest 1:00-
:45 @ 80% Effort (moderate-high)
-Rest :45-
:30 @ 90% Effort (high)
-Rest 2:00-

 

Tuesday, October 23

WORKOUT
AMRAP x 12 MINUTES
30 Wall Ball (20/14)
15 Box Jump Over (24/20″)

FINISHER
FOR TIME
40 Strict Hanging Knee Raises
80 AbMat Sit-ups
Accumulate 2:00 Plank

 

Wednesday, October 24

STRENGTH
3 x 3 Strict Press
3 x 2 Push Press
3 x 1 Push Jerk
*Load should stay same for each set and build between movements.

WORKOUT
5 ROUNDS FOR TIME
20 DB Snatch (50/35)
200m Run

 

Thursday, October 25

SKILL SESSION
ON A 12:00 RUNNING CLOCK
T2B and Pistol Skill Drills & Scaling Review
*Toes to Rings
*High Box Step-ups

WORKOUT
EMOM x 18 MINUTES
Minute 1 – 2 Leg Less Rope Climbs
Minute 2 – 6 Strict T2B or 12 Kipping T2B
Minute 3 – 30 Air Squats or 8/8 Pistols

 

Friday, October 26

STRENGTH
AGAINST A 12:00 CLOCK
Build to a Heavy High Hang Power Clean

WORKOUT
2 ROUNDS FOR TIME
20 Power Clean (95/65) Rx+ (135/95)
25 Burpees
400m Run

“Rock”tober rolls on…

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