CrossFit Workouts for Week of 7/15-7/19/2019 – CrossFit Fixx
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CrossFit Workouts for Week of 7/15-7/19/2019

12
Jul

CrossFit Workouts for Week of 7/15-7/19/2019

Yes, it’s okay…

Monday, July 15th

STRENGTH

5×3 (30X1)

Back Squat @65-75% of 1RM*

-Rest at Least 2:00 b/t Sets-

*Week 3 of squat cycle.

Same loading or slightly heavier than previous week’s 5×5. Note the slower tempo.

WORKOUT

EVERY 5:00 FOR 3 SETS

12 Burpee Over Bar

12 Front Squat (Rx+135/95)|(Rx 95/65)

400m Run

*Rest the remainder of the time until 5:00 then start the next set.

Tuesday, July 16th

SKILL

ON A 10:00 RUNNING CLOCK…

Muscle-Up Development

WORKOUT

FOR TIME

9 Muscle-Ups (Ring or Bar)

50 DB Suitcase Reverse Lunge (+ 50/35)|(35/25)

7 Muscle-Ups (Ring or Bar)

50 DB Push Press

5 Muscle-Ups (Ring or Bar)

*At the top of every minute, including at 3,2,1 go, perform 3 Box Jumps (24/20)

-14:00 Time Cap

COOL DOWN

FOR RECOVERY

5:00 Foam Rolling*

*Focus on lats, shoulders, and t-spine.

Wednesday, July 17th

STRENGTH

SNATCH COMPLEX

EVERY 2:00 FOR 8 SETS 1 Snatch*

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

WORKOUT

EMOM x 12 MINUTES*

MIN 1 – :45 Max Power Snatch (+ 95/65)|(65/45)

MIN 2 – :45 Max Cals on Bike

*:15 Mandatory rest after each :45 work period.

Thursday, July 18th

WORKOUT

FOR TIME

1 Mile Run into…

50-40-30

Pull-up

Push-up*

*Hand Release Optional

-20:00 Hard Cap

Friday, July 19th

EXTENDED WARM-UP

EMOM x 6 MINUTES*

MIN 1 – Strict HSPU Skill Development

MIN 2 – 3-5 Reps of Deadlift

*HSPU practice should be specific based on athlete’s level of skill.

Build weight on DL toward starting weight for workout.

WORKOUT

4 ROUNDS FOR QUALITY*

5 Deadlift (Athlete Choice, Heavy)

10 Strict HSPU or DB Strict Press 20 Sit-ups

*Increase weight on the DL every round. Must be performed unbroken and controlled to the ground. Workout is not scored for time.

GHD Sit-up optional.

-16:00 Time Cap

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