CrossFit Workouts for Week of 1/14-1/18/2019 – CrossFit Fixx
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CrossFit Workouts for Week of 1/14-1/18/2019

13
Jan

CrossFit Workouts for Week of 1/14-1/18/2019

Saturday morning

Monday, Jan 14

EXTENDED WARM-UP
Build to Moderate Set of 5 Hang Squat Clean

*This is not 5RM! Keep reps fast and clean. Session is meant to build confidence pre-workout.

WORKOUT
FOR TIME
12-10-8-6-4
Hang Squat Clean (135/95) Rx+(155/105)
12-12-12-12-12
Burpee to Target

CORE FINISHER
3 SETS
25 Weighted Sit-ups

*Use KB or DB Across Chest

Tuesday, Jan 15

SKILL DEVELOPMENT
10:00 Practice
Full Pull-up Progression, Cycling Reps & Scaling

WORKOUT
4 ROUNDS FOR TIME
10 Deadlifts (225/155) Rx+(275/185)
20 C2B Pull-ups
60 Double Unders

Wednesday, Jan 16

WORKOUT
EMOM x 18 MINUTES
Min 1 — 12/10 Cal Bike
Min 2 — 20 V-Ups or Tuck-Ups
Min 3 — 2 Rope Climbs

POST WORKOUT STRETCHING
2:00 in Each
Seal Stretch
Saddle
Forward Sit (legs wide)

Thursday, Jan 17

EXTENDED WARM-UP
3 SETS
5 OHS (3131)

*Perform with empty bar or PVC and perfect mechanics

WORKOUT
NANCY
5 ROUNDS FOR TIME
400m Run
15 OHS (95/65)

Friday, Jan 18

PARTNER WORKOUT
TEAMS OF 2…

AMRAP x 8 MINUTES
8 DB Power Clean (40/30) Rx+(50/40)
8 DB Farmer’s Lunge

-Rest 2:00-

AMRAP x 8 MINUTES
8 DB Power Clean (40/30) Rx+(50/40)
8 DB Farmer’s Lunge

*Partner 1 completes a full round while Parter 2 holds plank.

PARTNER FINISHER
60 Reps of Alternating Leg Lowers Holding Plate

*Both athletes perform reps at same time, both perform 60.

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