CrossFit Workouts for Week of 1/28-2/1/2019 – CrossFit Fixx
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CrossFit Workouts for Week of 1/28-2/1/2019

26
Jan

CrossFit Workouts for Week of 1/28-2/1/2019

Monday, Jan 28

STRENGTH
EMOM x 10 MINUTES
3 Back Squats (moderate-heavy)

*Build in weight for first 5 minutes, then hold across for the remaining 5 minutes

WORKOUT
3 ROUNDS FOR TIME
30 Wall Ball (20/14)
30/25 Cal Bike
30 Box Jumps (24/20)

Tuesday, Jan 29

SKILL
15:00 Muscle-Up Progression and Scaling*

*Work on skills or skill transfer drills for the MU

WORKOUT
AMRAP x 5 MINUTES
Max Muscle-Ups or Max Burpee Pull-up

Immediately into…

AMRAP x 10 MINUTES
12 Deadlifts (135/95) Rx+(185/135)
12 Hand Release Push-ups


*Total workout time is 15:00. Log (2) scores, one for total reps of MU or BPU and one for total rounds of the DL and Push-up.

Wednesday, Jan 30

WORKOUT

AMRAP x 8 MINUTES
200m Run
7 Up-Downs
14 Alt. Single Arm Front Rack DB Lunges* (35/25) Rx+(50/35)

*Switch arms at 7 reps

-Rest 3:00-

AMRAP x 8 MINUTES
200m Run
7 Up-Downs
14 Alt. Single Arm Front Rack DB Lunges* (35/25) Rx+(50/35)

*Switch arms at 7 reps

FINISHER
3 SETS
1:00 Hollow Hold
1:00 Russian Twist
:30 L. Leg Glute Bridge Hold
:30 R. Leg Glute Bridge Hold

Thursday, Jan 31

EXTENDED WARM-UP
3 SETS
1 Snatch Deadlift
2 Hang Power Snatch + 1 OHS
1 Hang Squat Snatch

*Keep loading light and manageable for all 3 Sets, perfect mechanics

WORKOUT
EMOM x 15 MINUTES
MIN 1 — 7 Hang Squat Snatch (athlete choice on loading)*
MIN 2 — 25 Sit-ups
MIN 3 — 15/12 Cal Row

*Athlete can choose anywhere between light to moderate loading for HSS. All reps should be crisp and unbroken regardless of loading.

Friday, Feb 1

STRENGTH
On a 12:00 Running Clock…
Build to a moderate-heavy set of 3 Power Clean & Jerk

WORKOUT
“GRACE”
FOR TIME
30 Clean & Jerks (135/95)

COOL DOWN
5:00 Foam Rolling
Lats and T-Spine

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