CrossFit Workouts for Week of 9/16-9/21/2019 – CrossFit Fixx
Call Us: (520) 300-4109

CrossFit Workouts for Week of 9/16-9/21/2019

13
Sep

CrossFit Workouts for Week of 9/16-9/21/2019

Sign up for our free Fixx Intramural Open! Starts October 10th!

Monday, September 16th

WORKOUT

3 ROUNDS FOR TIME

800m Run

30 Front Rack Reverse Lunges (95/65)|(65/45)

30 HSPU (descending reps)*

*HSPU go down by 10 reps every round…30-20-10,

Lunges stay 30 each round.

COOL DOWN

FOR RECOVERY*

3:00 Slow Bike

3:00 Slow Walk

*Focus on calm nasal breathing.

Tuesday, September 17th

SKILL

ON A 10:00 RUNNING CLOCK…

C2B & Bar Muscle-Up Development

WORKOUT

FOR TIME

21-15-9

Russian Kettlebell Swing (70/53)|(53/35)

C2B Pull-up into…

15-12-9 American Kettlebell Swing (70/53)|(53/35)

Bar Muscle-Up

-16:00 Hard Cap

Wednesday, September 18th

STRENGTH

3-3-3-3-3 Front Squat

*Build to 3RM Front Squat

PARTNER WORKOUT*

IN TEAMS OF 2…

ON A 13:00 RUNNING CLOCK…

150 Double Unders

100 DB Thrusters (35/25)|(25/15)

150 Double Unders

Max Front Squats (185/135)|(135/95)

*Partner 1 works while Partner 2 rests.

Complete the work in order, split up reps between partners any way

Thursday, September 19th

WORKOUT

E2MOM x 20 MINUTES

MIN 1 & 2 – Row 500/400m

MIN 3 & 4 – 12 Burpee Over Bar + 6 TNG Power Snatch (115/75)|(75/55)*

*Power Snatch must be performed Unbroken & Touch-N-Go in sets…

either 6 UB, 3/3, 4/2. No singles.

COOL DOWN

FOR RECOVERY

4:00 Foam Rolling Upper Back

4:00 Banded Hamstring Stretch

Friday, September 20th

EXTENDED WARM-UP

ON A 10:00 RUNNING CLOCK…

Build up to a Mod-Heavy & Unbroken Complex

3 Deadlifts

2 Hang Power Cleans

1 Push Jerk

HERO WORKOUT

“DT”

5 ROUNDS FOR TIME

12 Deadlifts (155/105)

 9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

Saturday, September 21st

PARTNER WOD

14 Rounds for time

(Teams of 2)

200m Run

3 Power Snatch Rx 95/65 Rx+ 135/95

**Partner 1 works while Partner 2 rests. Alternate each round. Each athlete completes 7 full rounds

CASH OUT…

3 Rounds not for time

:40 sit-ups

-Rest :20-

:40 Bicycle Kicks

-Rest :20-

:40 Hollow Hold

-Rest as needed-

Leave a Reply