CrossFit Workouts for Week of 10/21-10/26/2019 – CrossFit Fixx
Call Us: (520) 300-4109

CrossFit Workouts for Week of 10/21-10/26/2019

20
Oct

CrossFit Workouts for Week of 10/21-10/26/2019

Image may contain: 1 person, shorts

Monday, October 21st

STRENGTH

ON A 12:00 RUNNING CLOCK…

Establish 10RM Overhead Squat

*Max 2 attempts at 10RM

WORKOUT

FOR TIME

200m Run

15 Hang Power Snatch (95/65)|(65/45)

15 Overhead Squat

15 HSPU

400m Run

15 HSPU

15 Overhead Squat

15 Hang Power Snatch

200m Run

-12:00 Hard Cap

OPTIONAL COOL DOWN FOR RECOVERY

2:00 Foam Rolling L-Side Lat

2:00 Foam Rolling R-Side Lat

2:00 Foam Rolling T-Spine

Tuesday, October 22nd

WORKOUT

E2MOM x 24 MINUTES

MIN 1- 2: 15 Up-Downs then…Max Alt. DB Clean (Athlete Choice, Heavy)

MIN 3- 4: 15 Box Jumps (24/20) then…Max Toes 2 Bar

MIN 5- 6: Heavy Hold…Mixing it Up!*

*Rounds 1,3: Max Distance KB Farmer Carry (70/53)|(53/35)

Rounds 2,4: Max Distance KB Front Rack Carry (70/53)|(53/35)

Wednesday, October 23rd

SKILL

EMOM x 15 MINUTES MIN

1 – :45 Single Leg Squat

MIN 2 – :45 Wall Walk

MIN 3 – :45 Hollow Hold

*Goal for the :45 is QUALITY reps of each movement.

WORKOUT

AMRAP x 7 MINUTES

7 Deadlift (75/55)|(45/35)

3 Strict Press

7 Back-Rack Thrusters

Thursday, October 24th

RECOVERY WORKOUT

3 SETS FOR QUALITY

750m Row

75 Single Unders or 50 Double Unders

25 Box Step Overs (24/20)

25 Slam Balls (30/20)|(20/10)

10 DB Devil’s Press (35/25)|(25/15)

10 Tempo Ring Rows (1111)

-At least 1:00 Walking Rest b/t Sets-

 -30:00 Time Cap

OPTIONAL COOL DOWN FOR RECOVERY

5:00 Group Mobility or Stretching

Friday, October 25th

WORKOUT

“OPEN 20.3”

TBD

Workout will be updated when announced on Thursday 5pm PST.

Saturday, October 26th

PARTNER WORKOUT

IN TEAMS OF 2…

4 ROUNDS FOR TIME

45 Cal Bike

25 “Synchro” Plate Ground to OH (45/35)|(25/15)

45 Cal Bike

25 “Synchro” Sit-ups

*For the bike, athletes share the work…P1 works while P2 rests.

For the “Synchro” movements, both athletes work at the same time and must complete 25-25 reps each while moving in unison.

-35:00 Time Cap

COOL DOWN FOR RECOVERY

10:00 Flow Stretching

Suggested Flow…

3:00 Lower Body

3:00 Lower Back / Midline

3:00 Upper Body

1:00 Prone Nasal Breathing

NEW – 6AM Strength WOD!

M-F 6am classes will now feature a group warmup, dedicated strength component, followed by a CrossFit WOD. The class will be approximately 45-minutes long to help get your workout done in a timely manner to beat that “morning rush” and on with your day! WOD will be different than the other CrossFit WODs & Bootcamps of the day.

Monday, October 21st

STRENGTH

10-10-10-10 Bench Press*

*Sets must be unbroken.

WORKOUT

AMRAP x 9 MINUTES

8 DB Bent Over Row (35/25)

8 DB Ground to OH

100m Run

Tuesday, October 22nd

STRENGTH

EVERY :45 FOR 10 SETS

3 Back Squats*

*Increase weight every other round. Keep weight moderate-heavy.

WORKOUT

10 ROUNDS FOR TIME

10 Thrusters (75/55)

10 Push-ups

-15:00 Time Cap

Wednesday, October 23rd

STRENGTH

EVERY :45 FOR 10 SETS

3 Push Press*

*Increase weight every other round. Keep weight moderate-heavy.

WORKOUT

4 SETS

15 Box Jumps (24/20)

12 Push Press (115/75)

9 Toe 2 Bar

-1:30 Rest b/t Sets

Thursday, October 24th

STRENGTH

EVERY :45 FOR 10 SETS

3 Deadlifts*

*Increase weight every other round. Keep weight moderate-heavy.

WORKOUT

“QUANTUM LEAP”

FOR TIME

10 Deadlifts (185/135)

10 Jumping Lunges

15/12 Cal Bike

20 Deadlifts (155/105)

20 Jumping Lunges

25/20 Cal Bike

40 Deadlifts (115/75)

40 Jumping Lunges

50/40 Cal Bike

-14:00 Hard Cap

Friday, October 25th

STRENGTH

3 SETS

20 Banded Lat Pull-downs

15 DB Lat Pull-Overs

7 Pull-ups

-1:30 Rest b/t Sets

WORKOUT

EMOM x 12 MINUTES

MIN 1 – 200m/150m Row

MIN 2 – 8 Renegade Row (35/25)

Leave a Reply