CrossFit Workouts for Week of 7/29-8/03/2019 – CrossFit Fixx
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CrossFit Workouts for Week of 7/29-8/03/2019

27
Jul

CrossFit Workouts for Week of 7/29-8/03/2019

Rowing into the weekend!

Monday, July 29th

EXTENDED WARM-UP

3 SETS

5 Tempo DB Push Press (30X1)

5 Tempo Deadlift (31X1)

*Each Set increase weight on DL. Workout weight for final set.

WORKOUT

FOR TIME

40-30-20

Deadlift (185/125)|(135/95)

DB Push Press (50/35)|(35/25)

Box Jump (24/20)

OPTIONAL COOL DOWN FOR RECOVERY*

3:00 Banded Hamstring Stretch

3:00 Lat/Shoulder Distraction

*Perform stretches for 1:30 on each side.

Tuesday, July 30th

WORKOUT

AMRAP x 15 MINUTES

20/15 Cal Bike

15 Hand Release Push-up

2 Rope Climb

FINISHER

ON A 10:00 RUNNING CLOCK…

HS Walk Play*

*Suggested Drills…

Beginners – Pike Walk or HS Hold

Intermediates – Box Rotation or Wall Walk

Advanced – Max Distance Walk

Wednesday, July 31st

STRENGTH

5-5-3-3-1-1 Back Squat

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

*Week 5 of Squat Cycle. Deload week and set-up week.

Goal is intentional building toward Moderate-Heavy single…no missed reps. 5-5…Moderate 3-3…Moderate-Heavy 1-1…Moderate-Heavy+

WORKOUT

“SPEED DEMON”

3 ROUNDS FOR TIME

30 Single DB Front Squat (35/25)|(25/20)

30 Up-Downs

-Hard Cap 8:00-

Thursday, August 1st

WORKOUT

EVERY 9:00 FOR 27:00 MINUTES…

1500m Row

25 Plate Ground to Overhead (45/35)|(35/25)

Max Double Unders in Remaining Time

OPTIONAL FINISHER

“SUNS OUT, GUNS OUT”

3 SETS

15 DB Floor Press (Heavy)

:45 “Gun Hold” w/ Plate*

*Gun Hold is holding plate at waist height in 1/2 curl and elbows pinned to body

Friday, August 2nd

EXTENDED WARM-UP

ON A 10:00 RUNNING CLOCK…

Build to a Moderate-Heavy Set of 3 Hang Squat Clean Thruster*

*Final set of 3 should be heavier than the weight you will use for the workout.

WORKOUT

FOR TIME

400m Run into…

2-4-8-12-8-4-2

Hang Squat Clean Thruster (115/75)|(75/55)

4-8-16-24-16-8-4

Pull-up

Saturday, August 3rd Partner WOD

In Teams of 2..

3 SETS FOR REPS

2:00 Bike, Row, Ski calories

1:00 Russian KB Swing (70/53)|(53/35)

1:00 Slam Balls (20/15)

2:00 Bike, Row, Ski, or Run

1:00 Tall Box Step-Up (30/24)

1:00 Slam Balls (20/15)

Split sets :30/:30 between partners. While one partner works, the other partner holds static hold of choice*

-Rest 1:00 b/t Sets-

*Static Hold Options…

Wall Sit or Squat Hold

Any Plank Variation

Hollow Hold

Chin Above Bar or Bar Hang

Handstand Hold

or…

Any Other Static Hold

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