CrossFit Workouts for Week of 8/5-8/10/2019 – CrossFit Fixx
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CrossFit Workouts for Week of 8/5-8/10/2019

4
Aug

CrossFit Workouts for Week of 8/5-8/10/2019

Inaugural Endurance class crew! Each Sunday at 6:00am!

Monday, August 5th

PARTNER WORKOUT*

IN TEAMS OF 2…

FOR TIME

2000m Row

120 Burpees

1000m Row

100 Toes to Bar

500m Row

80 DBL DB Ground to Overhead (35/25)|(25/15)

-33:00 Hard Cap-

*Athletes must switch every 250m on the rowers and split work between the two in any way. Get as far as you can in the workout!

Tuesday, August 6th

STRENGTH

5×1 (20X1) Back Squat

@80-90% of 1RM*

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

*Week 6 of Squat Cycle.

Very heavy but doable for this week’s effort. Next week will be our test week of single reps building to new 1RM.

WORKOUT

AMRAP x 9 MINUTES

9 Back Squat (155/105)|(135/95)

21 Unbroken Double Unders*

*:30 of attempts or 1:00 Max on each DU station through the workout.

COOL DOWN FOR RECOVERY

5:00 Slow Pedal on Bike

Wednesday, August 7th

EXTENDED WARM-UP

EMOM x 6 MINUTES

MIN 1 – 5-7 Seated DB Strict Press (Moderate-Light)

MIN 2 – 100m Jog

SKILL

ON A 6:00 RUNNING CLOCK…

Kipping HSPU Breakdown

WORKOUT

FOR TIME

21-15-9-6

Handstand Push-up

8-8-8-8

DB Box Step-Over (50/35)|(35/25)/(24/20)

*Run 200m After Each Set

Thursday, August 8th

WORKOUT

4 SETS

AMRAP x 4 MINUTES

10 Cal Bike

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

-Rest 3:00 b/t Sets

OPTIONAL COOL DOWN FOR RECOVERY

400m Slow Walk Focusing on Calm Nasal Breathing

Friday, August 9th

EXTENDED WARM-UP

ON A 10:00 RUNNING CLOCK…

Build to “Heavier” Single Squat Clean and Jerk*

*Immediately before workout, build up quickly to 15-25% heavier than workout weight

WORKOUT

“CALIFORNIA LOVE”

FOR TIME

30 Squat Clean & Jerk* (155/105)|(115/75)

*Athletes must perform 5 burpees after every 5 reps of C&J.

Workout ends with 5 burpees after the 30th rep.

COOL DOWN FOR RECOVERY

5:00 Foam Rolling *Focus on quads and hips

Saturday, August 10th

PARTNER WOD

2 ROUNDS FOR TIME

800m Med Ball Run (20/14)|(14/10)**

50/40 Cal Row

25 Box Jumps (30/24)

-30:00 Time Cap-

*Athletes can split work between the two in any way. Both athletes run full distance switching weight as needed. Get as far as you can in the workout!

**MB is recommended but weighted run with other objects DB, KB, Sandbag, etc. can work!

FINISHER

ON A 3:00 RUNNING CLOCK…

Accumulate Max Plank

-Rest as Needed

ON A 3:00 RUNNING CLOCK…

Accumulate Max Wall Sit

*No partner work here..this one’s on your own!

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