CrossFit Workouts for Week of 11/4-11/8/2019 – CrossFit Fixx
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CrossFit Workouts for Week of 11/4-11/8/2019

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CrossFit Workouts for Week of 11/4-11/8/2019

Crushing 20.4!

60-min CrossFit classes

Monday, November 4th

WORKOUT

FOR TIME

22-20-18-16-14

DB Push Press (40/30)|(30/20)

DB Suitcase Reverse Lunge

*200m Run after every full round.

Tuesday, November 5th

STRENGTH

ON A 15:00 RUNNING CLOCK…

Establish Moderate-Heavy 10-Rep Back Squat*

*Not a 10RM test! Move well for all 10-Reps. Take :01 pause between each rep at the top.

WORKOUT

3 ROUNDS FOR TIME

15 Front Squats (135/95)|(95/65)

20 Toes 2 Bar

-9:00 Hard Cap

OPTIONAL COOL DOWN FOR RECOVERY

2:30 Roll L-Side IT Band & Quad

2:30 Roll R-Side IT Band & Quad

Wednesday, November 6th

SKILL

ON A 8:00 RUNNING CLOCK…

Practice Footwork on Rope Climb*

*Practice either in full climbs or seated on box

PARTNER WORKOUT IN TEAMS OF 4…

AMRAP x 4 MINUTES

Double KB or DB Deadlift (Athlete Choice, AHAP)

*Everytime you break 3 Burpees

-Rest 1:00-

AMRAP x 4 MINUTES

Rope Climbs or Strict Pull-Up

*Everytime you break 2 Burpees

-Rest 1:00-

AMRAP x 4 MINUTES

Double Unders

*Everytime you break (or miss!) 1 Burpee

-Rest 1:00-

AMRAP x 4 MINUTES

Cal Bike

*Each Partner starts on different stations and rotate during the rest.

Thursday, November 7th

RECOVERY WORKOUT

EMOM x 24 MINUTES

MIN 1 – Row for Cals

MIN 2 – AMRAP of 2 Hang Muscle Snatch + 2 OHS (45/35)|(35/15)

MIN 3 – Hollow, Superman, or Plank Hold

MIN 4 – DB/KB Filly Lunge (Light, Athlete Choice)*

MIN 5 – Slam Ball (30/20)|(20/10)

MIN 6 – Walking Rest**

*In DB/KB Filly Lunge, L-arm extended for rounds 1 & 3 and R-arm extended for rounds 2 & 4. Athlete can use any combination of equipment for the Filly Lunge or use Double KB or Double DB.

**During the walking rest…walk, breath, and recover.

COOL DOWN FOR RECOVERY

2:00 L-Side Lat Distraction

2:00 R-Side Lat Distraction

2:00 Child’s Pose

2:00 Down Dog Pose

Friday, November 8th

WORKOUT

“OPEN 20.5”

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

45-min Morning RUSH CrossFit classes

Monday, November 4th

STRENGTH

5-5-5-5-5*

Tempo Strict Press (31X1)

*Complete 12 Overhead Tricep Extensions after each set.

WORKOUT

3 SETS

50 Double Unders

15 Push Press (95/65)

10 Burpee Box Jump Over (24/20)

200m Run

-1:30 Rest b/t Sets

Tuesday, November 5th

STRENGTH

3 SETS

20 DBL DB Hammer Curls

15 DB Bent Over Rows

10 Elevated Ring Rows

-Rest 1:30 b/t Sets

WORKOUT

TABATA

8 SETS, :20 WORK / :10 REST

TABATA 1 – Plate G2OH (45/35)

TABATA 2 – Plate Gun Hold

TABATA 3 – Plate Thruster

-1:00 Rest b/t Tabatas

Wednesday, November 6th

STRENGTH

4-4-4-4*

Segmented Tempo Deadlifts

*Pause for :02 below the knee, :02 above the knee, and :02 at mid-thigh.

WORKOUT

AMRAP x 15 MINUTES

15/12 Cal Row

12 Toes 2 Bar

10 Deadlifts (155/105)

Thursday, November 7th

STRENGTH

EMOM x 12 MINUTES

MIN 1 – 10 Seated Tempo Arnold Press (21X1)

MIN 2 – 15 Box Dips

WORKOUT

“DEATH BY 2 BURPEES”

Complete 2 Burpee on the start of the first minute, 4 Burpees on the second minute, 6 Burpees on the third minute, and so on until you can no longer complete Burpees for the number of minutes on the timer.

-10:00 Time Cap

Friday, November 8th

STRENGTH

5-5-5-5-5*

Tempo Front Squat (31X1)

*Complete 8/8 DB Split Squats after each set.

WORKOUT

EVERY 3:00 FOR 4 ROUNDS

20 Wall Balls (20/14)

20 Front Squats (75/55)

MAX 50m Shuttle Run in remainder of time.

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