CrossFit Workouts for Week of 2/4-2/8/2019 – CrossFit Fixx
Call Us: (520) 300-4109

CrossFit Workouts for Week of 2/4-2/8/2019

1
Feb

CrossFit Workouts for Week of 2/4-2/8/2019

“Nutrition for CrossFit Athletes” taught by Kristen Arnold of the Homestretch Foundation

Monday, Feb 4

STRENGTH
EMOM x 10 MINUTES
3 Front Squats (moderate-heavy)
*Build in weight for first 5 minutes, then hold across for the remaining 5 minutes

WORKOUT
3 ROUNDS FOR TIME
10 Front Squats (95/65) Rx+ (135/95)
15 Gymnastic Kip Pull-ups
20 Box Jumps (24/20)

Tuesday, Feb 5

WORKOUT
EMOM x 16 MINUTES
MIN 1 — Max Cal Bike
MIN 2 — 12 DB Push Press (35/25) Rx+ (50/35) + 6 Up-Downs
MIN 3 — 12 DB Suitcase Lunges + 6 Up-Downs
MIN 4 — Rest

COOL DOWN
5:00 Foam Rolling Focused on Quads & IT Band

Wednesday, Feb 6

STRENGTH & SKILL
12:00 RUNNING CLOCK
Build to Moderate-Heavy Set of 5 Power Snatch

WORKOUT
AMRAP x 10 MINUTES
2-4-6-8-10…etc
Power Snatch (65/45) Rx+ (95/65)
*After every set perform 20 double unders

FINISHER
3 SETS
20 L. Leg Hip Thrusts
20 R. Leg Hip Thrusts
1:00 Static Hold Glute Bridge
-Rest as needed b/t sets-

Thursday, Feb 7

WORKOUT
5 SETS
200m Run
1:00 Plank
:30 Bar Hang
:30 Hollow Hold
10 L. Arm Russian KB Swing (35/26) Rx+ (53/35)
10 R. Arm Russian KB Swing
-Rest 1:00-

*For the static holds, accumulate as much time in the position during the allotted time but move on after the time has passed.

Friday, Feb 8

WORKOUT
EMOM x 20 MINUTES
MIN 1 — 20 Cal Row
MIN 2 — 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

FINISHER
3 SETS
10 Slow Pike-Ups on Rower
10 Push-ups (31X1)

-Rest as needed b/t sets-

Leave a Reply