CrossFit Workouts for Week of 1/21-1/25/2019 – CrossFit Fixx
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CrossFit Workouts for Week of 1/21-1/25/2019

20
Jan

CrossFit Workouts for Week of 1/21-1/25/2019

Monday, Jan 21

WORKOUT
AMRAP x 5 MINUTES
Max Wall Ball (20/14)

-Rest 2:00-

AMRAP x 5 MINUTES
Max Calorie Row

-Rest 2:00-

AMRAP x 5 MINUTES
Max Power Snatch (95/65) Rx+
(135/95)

POSTERIOR PUMP
3 SETS
10 Romanian Deadlifts*
40 Glute Bridges**

-Rest as Needed-
*Slow descent, performed w/ workout weight
**Fast and unbroken


Tuesday, Jan 22

SKILL
EMOM x 10 MINUTES
Min 1 — 5-8 Reps of HSPU or HSPU Skill*
Min 2 — Moderate Pace Row or Bike

*Advanced athletes should practice HS Walk or Free Standing Hold

WORKOUT
3 ROUNDS FOR TIME
60 Walking Lunges
40 Slam Ball (20/15)
20 HSPU

Wednesday, Jan 23

WORKOUT
8 ROUNDS FOR QUALITY
2:00 Moderate Pace Bike*
1:00 DBL KB Front Rack Hold (35/26) Rx+
(53/35)
1:00 Bar Hang / Quality Ring Rows**

*RPM should be same every round.
**Alternate the Bar Hang and Ring Row movements every round.

Thursday, Jan 24

WORKOUT
AMRAP x 15 MINUTES
200m Run
10 Hang Power Cleans (135/95) Rx+
(155/105)
10 Back Squats

CORE FINISHER
NOT FOR TIME
30 Barbell Roll-Outs*

*Slow and controlled, break up into as many sets as needed.Friday, Jan 25

STRENGTH
3RM Deadlift

WORKOUT
CHRISTINE
3 ROUNDS FOR TIME
500m Row
12 Deadlifts (Bodyweight)*
21 Box Jumps (20″)

*BW DL should be considered relatively light and done unbroken.

COOL DOWN
5:00 Banded Hamstring Stretch

And away we go!…

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