CrossFit Workouts for Week of 9/2-9/7/2019 – CrossFit Fixx
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CrossFit Workouts for Week of 9/2-9/7/2019

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Sep

CrossFit Workouts for Week of 9/2-9/7/2019

Monday, September 2nd

WORKOUT

“Hotshots 19”

6 ROUNDS FOR TIME

30 Air squats

19 Power Cleans (135/95)

7 Strict Pull-ups

400m Run

Tuesday, September 3rd

WORKOUT

FOR TIME

1000m Row

800m Run

80 Double Unders

40 Single DB Step-Ups (50/35)|(35/25)|(24/20)

500m Row

400m Run

40 Double Unders

20 Single DB Step-Ups (50/35)|(35/25)|(24/20)

 -24:00 Time Cap

OPTIONAL FINISHER

3 SETS

10/10 Single DB Bent Over Row

10 Strict Hanging Knee Raise

30 Glute Bridge-Ups

Wednesday, September 4th

STRENGTH

ON A 20:00 RUNNING CLOCK…

Build to 1RM Clean & Jerk

*Power or Squat, Athlete Choice

WORKOUT

“GRACE”

FOR TIME

30 Clean & Jerks (135/95)

Thursday, September 5th

RECOVERY WORKOUT*

EMOM x 10 MINUTES

MIN 1 — AMRAP of 4 Alt. Plate OH Lunges (light) + 4 Up-Downs

MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES

MIN 1 — AMRAP of 4 Plate Ground to OH (light) + 4 Push-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

10:00 Foam Rolling

5:00 Upper Back & Lats

5:00 Quads & IT Band

Friday, September 6th

WORKOUT

WZA ONLINE QUALIFIER WEEK 3 TBD*

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

Saturday, September 7th – Partner WOD

PARTNER WORKOUT

IN TEAMS OF 3…

I. ON A 12:00 RUNNING CLOCK…

Establish 3-Rep Bench Press for Each Athlete*

*Athletes can note their individual 3-Rep numbers, but the team “score” is the combined total of all three athletes heaviest successful lift.

-Rest 5:00-

II. ON A 12:00 RUNNING CLOCK…

Max Rounds of Cindy + Max Cals on Bike*

1 Round of Cindy is…

5 Push-ups

10 Pull-ups

15 Air Squats

*Two athletes work at a time, while one rests. Rotate as needed.

Score is the number of rounds completed in Cindy + number of Cals on the bike to the nearest set of 10.

For example… 30 Cals = 3, 70 Cals = 7, 110 Cals = 11.

No credit for partially completed sets of 10 or partial rounds of Cindy.

For example… 29 Cals = 2, 71 Cals = 7, 115 Cals = 11.

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