CrossFit Workouts for Week of 7/8-7/12/2019 – CrossFit Fixx
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CrossFit Workouts for Week of 7/8-7/12/2019

7
Jul

CrossFit Workouts for Week of 7/8-7/12/2019

Independance Day 2019

Monday, July 8th

STRENGTH

5×5 (20X1)

Back Squat @65-75% of 1RM*

 -Rest 2:00 b/t Sets-

*Heavier than the previous week’s 5×5.

Note the :02 descent vs. :03 descent last week.

WORKOUT

AMRAP x 10 MINUTES

15 Wall Ball (20/14)

25 Double Under

OPTIONAL COOL DOWN

FOR RECOVERY

5:00 Slow Pedal on Bike

Tuesday, July 9th

WORKOUT

JKRIVS “JUSTIN”

98 Sit-ups Buy In..

7 rounds

7 Strict Pull-ups

9 Hand-release Push-ups

19 Deadlifts (175/135)

..98 Sit-ups Cash Out

Wednesday, July 10th

STRENGTH

CLEAN COMPLEX

EVERY 2:00 FOR 8 SETS

1 Squat Clean*

*Start moderate-heavy and build to heaviest single rep.

WORKOUT

3 ROUNDS FOR TIME

200m Run

10 C2B Pull-ups

21 Deadlift (Rx+225/155)|(155/105)

-12:00 Hard Cap

OPTIONAL COOL DOWN

FOR RECOVERY

5:00 Flow Stretching Focusing on Hips & Hammies

Thursday, July 11th

WORKOUT

TABATA

8 SETS, :20 WORK / :10 REST

TABATA 1 Box Jump (20)

 TABATA 2 Push-Ups

TABATA 3 DB Bent Over Row (Rx+35/25)|(25/15)

TABATA 4 Slam Ball (20/15)|(15/10)

TABATA 5 Strict Hollow Flutter Kicks

FINISHER

“SUNS OUT, GUNS OUT”

3 SETS

12/12 Concentration Curls

-Rest as Needed b/t Sets

Friday, July 11th

EXTENDED WARM-UP

3 SETS*

4 Strict Press (10X2) + 4 Push Press (10X2)

*:02 pause at the top of each rep.

Superset each set with 20 Glute Bridge-Ups.

SET 1 – Empty Barbell

SET 2 – Building Weight

SET 3 – Workout Weight

WORKOUT

FOR TIME

1000m Row

800m Run

50 KB Swing (Rx+53/35)|(35/26)

40 Push Press (115/75)|(95/65)

500m Row

400m Run

25 KB Swing

20 Push Press

-25:00 Hard Cap

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