CrossFit Workouts for Week of 7/1-7/5/2019 – CrossFit Fixx
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CrossFit Workouts for Week of 7/1-7/5/2019

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Jun

CrossFit Workouts for Week of 7/1-7/5/2019

4th of July Hero WOD “LOREDO”

Monday, July 1st

STRENGTH

5×5 (30×1)

Back Squat @60-70% of 1RM

-Rest 2:00 b/t Sets-

*Note – this is the first week of squat 8 week squat cycle! Goal will be to build toward establishing new 1RM.

WORKOUT

4 ROUNDS FOR TIME

200m Run

20/15 Cal Bike

12 Strict Pull-ups

-15:00 Hard Cap

Tuesday, July 2nd

SKILL

ON A 10:00 RUNNING CLOCK…

Handstand Push-up Development

WORKOUT

ON A 7:00 RUNNING CLOCK…

1000m Row then…

Max HSPU in Remaining Time

Immediately into…

FOR TIME*

35 DB Manmakers Rx+(35/25)|(25/15)

*In this workout, the Manmaker does not include a squat.

1 Rep of Manmaker = Row L, Row R, Push-up, Ground to Overhead

FINISHER

“SUNS OUT, GUNS OUT”

3 SETS

7 DB Double Hammer Curl

7 DB Double Curl

7 DB Double Half Curl

-Rest as Needed b/t Sets

Wednesday, July 3rd

STRENGTH

SNATCH COMPLEX

EVERY 1:30 FOR 8 SETS

2 Squat Snatch*

*Sets 1-4 @Moderate-Heavy, Building

Sets 4-8 @Heavy, Across

WORKOUT

“DOUBLE AMRAP”

AMRAP x 4 MINUTES

7 Hang Power Snatch Rx+(95/65)|(65/45)

5 Box Jump (24/20)

 -Rest 2:00-

AMRAP x 4 MINUTES

7 Hang Power Snatch (95/65)|(65/45)

5 Box Jumps (24/20)

Thursday, July 4th

HERO WORKOUT

“LOREDO”

6 ROUNDS FOR TIME

24 Air Squat

24 Push-ups

24 Walking Lunges

 400m Run

COOL DOWN

NOT FOR TIME

200m Walk & Flow Stretching

*Nasal breathing only!

Friday, July 5th

RECOVERY WORKOUT

3 ROUNDS FOR QUALITY

2:30 – AMRAP of 12 Double Under + 6 DB Deadlift

(Athlete Choice, Moderate)

-Rest :30-

2:30 – Bike @Moderate Effort

-Rest :30-

2:30 – AMRAP of 12 Sit-ups + 6 DB Hang Power Clean

(Athlete Choice, Moderate)

-Rest 1:30 b/t Rounds

COOL DOWN

ON A 8:00 RUNNING CLOCK… Foam Rolling*

*Focus on quads, inside thighs, and IT bands

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