CrossFit Workouts for Week of 8/26-8/31/2019 – CrossFit Fixx
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CrossFit Workouts for Week of 8/26-8/31/2019

25
Aug

CrossFit Workouts for Week of 8/26-8/31/2019

Monday, August 26th

STRENGTH

10-10-10

Barbell Back Rack Lunge*

Build from Moderate to Moderate-Heavy. Reverse lunge, alternating legs each rep for 10 total reps. Bar comes from the rack.

WORKOUT

AMRAP x 12 MINUTES

40 Slam Balls (20/15)

40 Slam Ball Lunges*

20 Toe to Bars

*Bear hug hold with ball. Athlete choice for forward or reverse lunge.

Tuesday, August 27th

SKILL

EMOM x 10 MINUTES

MIN 1 – 3-5 Reps of Gymnastic Goat*

 MIN 2 – :45 Single, Double, or Triple Under Practice

*Gymnastic Goat should be any movement that athlete needs specific practice on…

HSPU, Pull-Up, Muscle-Up, HS Walk, Ring Dip, or Bench Dip

WORKOUT

 EVERY 3:00 FOR 15 MINUTES

Run 200m

30 Double Unders

15 Handstand Push-ups or

15 DB Push Press (40/30)|(30/20)

COOL DOWN

FOR RECOVERY

5:00 Foam Rolling Focusing on Lats & Upper Back

Wednesday, August 28th

STRENGTH ON A 20:00 RUNNING CLOCK…

Build to 1RM Snatch*

*Power or Squat, Athlete Choice

WORKOUT ON 7:00 RUNNING CLOCK…

50/40 Cal Bike

Max Power Snatch (135/95)|(95/65)

Thursday, August 29th

RECOVERY WORKOUT*

EMOM x 10 MINUTES

MIN 1 — AMRAP of 3 Up-Downs + 3 KB Swings

MIN 2 — Row or Bike, Moderate Effort

 -Rest 3:00-

EMOM x 10 MINUTES

MIN 1 — AMRAP of 3 Jump Squats + 3 Sit-ups

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, and walk away feeling great.

COOL DOWN

FOR RECOVERY

8:00 Flow Stretching*

4:00 Lower Body, Hips & Hammies

4:00 Upper Body, Lats & Shoulders

Friday, August 30th

WORKOUT

WZA ONLINE QUALIFIER WEEK 2 TBD*

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

Saturday, August 31st

PARTNER WOD – TBD

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