CrossFit Workouts for Week of 7/22-7/27/2019 – CrossFit Fixx
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CrossFit Workouts for Week of 7/22-7/27/2019

20
Jul

CrossFit Workouts for Week of 7/22-7/27/2019

We wish the best for the Wheeler family as they move out to D.C. later this month!

Monday, July 22nd

WORKOUT

3 ROUNDS FOR TIME

20 Sumo DL High Pull (Rx+115/75)|(Rx 95/65)

20 Push Press

800m Run

FINISHER

“BEACH BODY ABS”

2 SETS

10 Slow Barbell Roll-Outs

Max Hollow Hold

Max Plank Hold

Tuesday, July 23rd

WORKOUT

EMOM x 24 MINUTES

MIN 1 – 15/12 Cal Bike

MIN 2 – Gymnastic Pull of Choice*

MIN 3 – :30 Double KB Front Rack Hold (Athlete Choice, Heavy)

*Options for Gym. Pull…

5-10 Ring Rows

5-10 Strict Pull-ups

5-15 Kipping Pull-ups

1-2 Legless Rope Climbs

2-3 Rope Climbs

Wednesday, July 24th

STRENGTH

5×3 (20X1) Back Squat @70-80% of 1RM*

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

*Week 4 of Squat Cycle. Heavier than the previous week’s 5×3.

WORKOUT

AMRAP x 9 MINUTES

9 Overhead Squats (Rx+95/65)|(65/45)

9 Bar Facing Burpees

COOL DOWN

FOR RECOVERY

5:00 Slow Pedal on Bike

Thursday, July 25th

SKILL

EMOM x 8 MINUTES

MIN 1 – 3-5 Reps Tall Box Jump*

MIN 2 – Max L-Hang or Tuck-Hang

*Suggested max height of 36″

WORKOUT

3 SETS FOR MAX REPS

1:00 Cal Row

1:00 Strict Ring Dip or Bench Dip

1:00 Box Jump (24/20)

1:00 Toe to Bar

-Rest 1:00 b/t Sets

Friday, July 26th

EXTENDED WARM-UP

ON A 10:00 RUNNING CLOCK…

Build Load & Refine Technique for Workout

WORKOUT

“THE CALI BEAR”

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (225/155)|(155/105)

*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.

Saturday, July 27th

PARTNER WOD

IN TEAMS OF 2…

AMRAP x 12 MINUTES

200m Run

-Rest 1:30-

AMRAP x 12 MINUTES

4 Push-ups

8 KB Swing (53/35)|(35/26)

16 Double Unders

*P1 works while P2 rests.

In part 1, Partners alternate every 200m run.

In part 2, Partners alternate after every full round of 4-8-16.

OPTIONAL COOL DOWN

FOR RECOVERY

5:00 Foam Rolling*

*Focus on upper/lower back, lats and calves

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