CrossFit Workouts for Week of 2/11-2/15/2019 – CrossFit Fixx
Call Us: (520) 300-4109

CrossFit Workouts for Week of 2/11-2/15/2019

10
Feb

CrossFit Workouts for Week of 2/11-2/15/2019

Monday, Feb 11

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

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

WORKOUT
5 ROUNDS FOR TIME
30 Slam Balls (20/15)
20 Alt. Slam Ball Lunges*

*Bear Hug Hold

Tuesday, Feb 12



WORKOUT
AMRAP x 20 MINUTES
25/20 Calorie Bike
25 Up-Downs
50 Kettlebell Swing (35/26) Rx+(53/35)
75 Double Unders

FINISHER
UPPER BODY + POSTERIOR
3 SETS
10 DB Curls
10 DB Romanian DL
10 DB Floor Press
-Rest as Needed-

*Try to do all sets unbroken and rest only between sets.

Wednesday, Feb 13

EXTENDED WARM-UP
On a 10:00 Running Clock…
Build to Workout Weight for Deadlift

EMOM x 15 MINUTES
MIN 1 — 3 Deadlift (Athlete Choice, Heavy)
MIN 2 — 20 Wall Balls (20/14)
MIN 3 — 200m Run

Thursday, Feb 14

SIMULATED PRE-OPEN WORKOUT

EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Alt. Lunges + 4 Push-ups
MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Air Squat + 4 DB Push Press (light)
MIN 2 — Row or Bike, Moderate Effort

COOL DOWN
FLOW STRETCHING
2:00 Pigeon (1:00 each side)
2:00 Saddle
2:00 Dragon (1:00 each side)
2:00 Seated Fold Forward
2:00 Rebound

Friday, Feb 15


SIMULATED OPEN WORKOUT

  • AMRAP x 12 MINUTES
  • 12 Push Press (95/65)|(75/55)
  • 12 Toes to Bar
  • 12 Box Jump (24/20)

FINISHERCORE + POSTERIOR

2 SETS

  • Max Hollow Flutters in 1:00
  • Max Russian Twists in 1:00
  • Max Hip Thrusts in 1:00
  • -Rest as Needed-

Leave a Reply