CrossFit Workouts for Week of 4/22-4/26/2019 – CrossFit Fixx
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CrossFit Workouts for Week of 4/22-4/26/2019

21
Apr

CrossFit Workouts for Week of 4/22-4/26/2019

Monday, April 22

 WORKOUT

 AMRAP x 7 MINUTES

1,1,1…2,2,2…3,3,3…

DB Burpee (25/15)  Rx+(35/25)

DB Hang Power Clean

DB Front Squat

-Rest 2:00-

AMRAP x 5 MINUTES

1,1,1…2,2,2…3,3,3…

DB Burpee (25/15)  Rx+(35/25)

DB Hang Power Clean

 DB Front Squat

-Rest 2:00-

AMRAP x 3 MINUTES

1,1,1…2,2,2…3,3,3…

DB Burpee (25/15)  Rx+(35/25)

 DB Hang Power Clean

DB Front Squat

Tuesday, April 23

WORKOUT

EMOM X 21 MINUTES

MIN 1 – 18/16 Cal Row

MIN 2 – 12/10 Cal Bike

MIN 3 – 10 V-Ups then Max Plank in Remaining Time

RUMP PUMP FINISHER

2 SETS 20 Single Leg Hip Thrust (L)

20 Single Leg Hip Thrust (R)

1:00 Glute Bridge Hold

-Rest as Needed b/t Sets

Wednesday, April 24

STRENGTH

ON A 20:00 RUNNING CLOCK…

 Establish 1RM Snatch

WORKOUT

FOR TIME

10,9,8,7…1

Hang Power Snatch (65/95) Rx+(95/65)

*5 Strict Pull-ups then 50m Shuttle Run after full set

15:00 Hard Cap

*For the shuttle run, set-up a 10m course. Athletes will run 5 total lengths.

Thursday, April 25

WORKOUT

3 SETS FOR MAX REPS

2:00 DB Push Press (35/25) Rx+(50/35)

-Rest :30-

2:00 Double Under

-Rest :30-

2:00 KB Goblet Lunge (53/35) Rx+(70/53)

-Rest :30-

COOL DOWN

8:00-10:00 GROUP MOBILITY

*Focus first half of the session opening up calves on horn of the KB.

*In second half, athletes spend time opening the lats on horn of the KB.

Friday, April 26

STRENGTH

ON A 20:00 RUNNING CLOCK…

Establish 1RM Clean & Jerk

WORKOUT

 FOR TIME

30 Wall Ball (20/14)

5 Power Clean (155/105) Rx+(185/125)

20 Wall Ball

5 Power Clean

10 Wall Ball

5 Power Clean

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