CrossFit Workouts for Week of 9/9-9/13/2019 – CrossFit Fixx
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CrossFit Workouts for Week of 9/9-9/13/2019

8
Sep

CrossFit Workouts for Week of 9/9-9/13/2019

Monday, September 9th

STRENGTH

3-3-3-3-3 Push Press*

*Build to 3RM Push Press.

WORKOUT

3 SETS

2:00 Max Cal Row

1:00 Max Plank Hold

1:00 Max Push Press (115/75)|(75/55)

-1:00 Rest b/t Sets

Tuesday, September 10th

EXTENDED WARM-UP

EMOM x 6 MINUTES

MIN 1 – 7 Deadlift*

MIN 2 – 15 Double Unders + 1 Rope Climb

*Start moderate and build to workout weight

WORKOUT

4 ROUNDS FOR TIME

70 Double Unders (or 50 Reps of 4″ Plate Hops)

7 TNG Deadlift (AHAP)

2 Rope Climbs

-16:00 Time Cap

OPTIONAL COOL DOWN

FOR RECOVERY

2:00 Banded Hamstring Stretch (L)

2:00 Banded Hamstring Stretch (R)

10 Slow Reps of Down-Dog to Up-Dog

Wednesday, September 11th

HERO WORKOUT

“DANIEL”

FOR TIME

50 Pull-ups

400m Run

21 Thruster (95/65)|(65/45)

800m Run

21 Thruster (95/65)|(65/45)

400m Run

50 Pull-ups

-25:00 Time Cap

COOL DOWN

FOR RECOVERY

Team 400m Walk

Focus on Calm Nasal Breathing

Thursday, September 12th

WORKOUT

“TRIPLE AMRAP”

AMRAP x 7 MINUTES

7 DBL DB Ground to OH (35/25)|(25/15)

7 DBL DB Up-Down

14 Push-up

-Rest 3:00-

AMRAP x 5 MINUTES

5 DBL DB Ground to OH (35/25)|(25/15)

5 DBL DB Up-Down

10 Push-up

-Rest 2:00-

AMRAP x 3 MINUTES

3 DBL DB Ground to OH (35/25)|(25/15)

3 DBL DB Up-Down

6 Push-up

Friday, September 13th

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a Heavy Set of Barbell Complex

3 Hang Power Clean

2 Front Squat

1 Hang Squat Clean

WORKOUT

6 SETS (1:30 ON / :30 OFF)

3 Hang Power Clean (155/105)|(115/75)

2 Front Squat

1 Hang Squat Clean

12 Toe to Bar

Max Barbell Front Rack Hold

*In this workout you have 1:30 to get the work done then take a mandatory :30 rest before the next 1:30 work period.

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