CrossFit Workouts for Week of 10/28-11/1/2019 – CrossFit Fixx
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CrossFit Workouts for Week of 10/28-11/1/2019

27
Oct

CrossFit Workouts for Week of 10/28-11/1/2019

20.3 Kid’s Heat!

Monday, October 28th

SKILL  

EMOM x 10 MINUTES

MIN 1 – Double Under or Triple Under Practice

MIN 2 – Row 200/150m

WORKOUT

FOR TIME

1000m Row

100 Double Unders

750m Row

75 Double Unders

500m Row

50 Double Unders

Tuesday, October 29th

STRENGTH

ON A 12:00 RUNNING CLOCK…

Build to “Moderate-Heavy” Set of the Following Complex*:

1 Push Press

2 Push Jerks

1 Split Jerk

*Bar should come from the ground and be power cleaned to the shoulders.

WORKOUT

AMRAP x 4 MINUTES

4 Jerks (155/105)|(115/75)

4 Lateral Burpee Over Bar

-Rest 2:00-

AMRAP x 3 MINUTES

3 Jerks (135/95)|(95/65)

3 Lateral Burpee Over Bar

OPTIONAL COOL DOWN

FOR RECOVERY

3:00 Foam Rolling T-Spine

3:00 Foam Rolling Mid/Low Back

Wednesday, October 30th

WORKOUT

FOR TIME

12-9-6-3-6-9-12

Squat Snatch (95/65)|(65/45)

Strict Pull-up

PARTNER FINISHER

IN TEAMS OF 2…

125 Cal Bike*

*P1 works while P2 rests. Partners can alternate as needed.

Thursday, October 31st

SKILL

E2MOM x 12 MINUTES

MIN 1 & 2 – 3/3 Turkish Get-Up*

MIN 3 & 4 – Muscle-Up Practice/Attempts or Double Under Practice/Attempts

*Light & Controlled, Both Up and Back Down to the Ground.

**Skill is designed to focus on MU but athletes can also work on their DU in this period.

RECOVERY WORKOUT

AMRAP x 16 MINUTES*

400m Run (or 2:00 any Mono Mov’t)

30 Air Squats

30 Sit-Ups

400m Run (or 2:00 any Mono Mov’t)

30 KB Swing (53/35)|(35/26)

30 Plate Hops

400m Run (or 2:00 any Mono Mov’t)

30 Slam Ball (20/15)|(15/10)

30 Lunges

*At a Moderate & Smooth Pace Throughout

Friday, November 1st

WORKOUT

“OPEN 20.4”

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

6:00AM “Morning Rush” Strength WOD workouts

Monday, October 28th

STRENGTH

EMOM x 12 MINUTES

MIN 1 – 4 Thrusters*

MIN 2 – 5-7 Pull-ups or Ring Rows

*Increase weight every other round. Work up to and past your workout weight.

BENCHMARK WORKOUT

“FRAN”

FOR TIME

21-15-9

Thrusters (95/65)

Pull-ups

 -12:00 Hard Cap

Tuesday, October 29th

STRENGTH

EMOM x 8 MINUTES

MIN 1 – 5 Bench Press*

MIN 2 – :45 Plank Hold

*Start light and finish last set at workout weight.

PARTNER WORKOUT

IN TEAMS OF 2…

FOR TIME

150 Bench Press (135/95)*

*Split the work evenly with your partner. Every time you break complete 5 Burpees. Resting Partner can go right to work on the bar.

-15:00 Time Cap

Wednesday, October 30th

STRENGTH

EVERY :45 FOR 5 SETS

3 Deadlifts*

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

WORKOUT

AMRAP x 14 MINUTES

10 Deadlifts(185/135)

15 Box Jumps (24/20)

15 Deadlifts

15 Box Jumps

20 Deadlifts

15 Box Jumps

…and so on by 5 reps on Deadlifts. Box Jumps stay at 15 throughout.

Thursday, October 31st

STRENGTH

EVERY :45 FOR 5 SETS

3 Push Press*

*Increase weight every round. Work up to and past your workout weights.

BENCHMARK WORKOUT

“INFINITY LOOP”

4 ROUNDS FOR TIME

10 Push Press (75/55)|(45/35)

10 Up-Downs

-2:00 Rest

3 ROUNDS FOR TIME

10 Push Press (95/65)|(65/45)

10 Burpees

 -2:00 Rest

2 ROUNDS FOR TIME

10 Push Press (115/85)|(75/55)

10 Bar Facing Burpees

Friday, November 1st

STRENGTH

3 SETS

15 Bent Over Rows*

10 Chin-ups

 -1:30 Rest b/t Sets-

*Increase weight each set.

WORKOUT

3 SETS

20/15 Cal Bike

30 Slam Balls (20/10)

30 KB Sumo DL High Pull (53/35)

30 Sit-ups

-2:00 Rest b/t Sets

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