CrossFit Workouts for Week of 8/19-8/24/2019 – CrossFit Fixx
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CrossFit Workouts for Week of 8/19-8/24/2019

17
Aug

CrossFit Workouts for Week of 8/19-8/24/2019

Over the next few weeks, Friday’s WODs will be the WZA Online Qualifier workouts!

Monday, August 19th

STRENGTH

3-3-3-3-3

Push Jerk*

*Start moderate and build to heavy, but doable, set of 3.

WORKOUT

FOR TIME

15-12-9

Push Jerk (135/95)|(95/65)

12-12-12

Cal Bike

immediately into…

6-9-12

Push Jerk (155/105)|(115/75)

12-12-12

Cal Bike

COOL DOWN FOR RECOVERY*

2:00 Walking Rest

3:00 Slow Pedal

*Focus on calm, nasal breathing.

Tuesday, August 20th

WORKOUT

FOR TIME

1000m Row

Immediately into…

3 ROUNDS

10 Single DB Burpees (50/35)|(35/25)*

20 SA OH DB Lunge**

40 Double Unders

*For the burpees, perform 5 with the DB in the L-hand then 5 with the DB in the R-hand.

**For the lunges, Alternate legs every rep. Perform 10 reps with DB OH on L-arm then 10 reps with DB OH on R-arm.

OPTIONAL FINISHER

3 SETS

10 Strict TTB

20 Controlled Sit-ups (minimize arm throw)

-Rest as Needed b/t Sets

Wednesday, August 21st

STRENGTH

5-5-3-3-1-1

Back Squat

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

*Week 8 and final of Squat Cycle. Deload week and back-off week. Backing off from the 1RM numbers from last week, move well and get some moderate to moderate heavy reps in. Complete confidence on the bar..no misses!

5-5…Moderate 3-3…Moderate-Heavy 1-1…Moderate-Heavy+

WORKOUT

AMRAP x 9 MINUTES

100m Run

5 Hang Power Clean (95/65)|(65/45)

7 Front Squats

Thursday, August 22nd

RECOVERY WORKOUT*

EMOM x 10 MINUTES

MIN 1 — AMRAP of 4 Alt. Lunges + 4 Perfect Push-ups

MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES

MIN 1 — AMRAP of 4 Perfect Air Squat + 4 Slam Balls

MIN 2 — Row or Bike, Moderate Effort

*This recovery effort is to set-up tomorrow’s WZA Qualifier Workout. Pre-gameday, we want a good sweat, lots of ROM, open up the legs from yesterday and walk away feeling great.

COOL DOWN

FLOW STRETCHING

2:00 Pigeon (1:00 each side)

2:00 Saddle

2:00 Child’s Pose

2:00 Lat Rolling / Distraction (1:00 each side)

2:00 T-Spine Rolling / OH Opening

Friday, August 23rd

SKILL

ON A 10:00 RUNNING CLOCK… Skill Prep for Workout

WORKOUT

WZA ONLINE QUALIFIER Week 1 TBD*

*Program will be updated when the workout is announced each week!

Saturday, August 24th

PARTNER WORKOUT

IN TEAMS OF 2…

I. 10 ROUNDS FOR TIME*

P1 – 20 Push-Ups

P2 – Max Calories on bike or row (team’s choice)

*Each athlete performs 5 rounds of the push-up.

-Rest as Needed

II. FOR TIME

400m Farmer’s Carry**

**Partners can switch the weight at any point but must walk together

-18:00 Hard Cap

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