CrossFit Workouts for Week of 11/11-11/16/2019 – CrossFit Fixx
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CrossFit Workouts for Week of 11/11-11/16/2019

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CrossFit Workouts for Week of 11/11-11/16/2019

Veteran’s Day Hero WOD “Donny”

Monday, November 11th VETERAN’S DAY

STRENGTH

ON A 8:00 RUNNING CLOCK… Build up to a Heavy Set of 5 Deadlift*

*Loading should be heavier than workout weight and all reps TNG.

HERO WORKOUT

“DONNY”

FOR TIME

21-15-9-9-15-21

Deadlift (225/155)|(155/105)

Burpee

OPTIONAL FINISHER

3 SETS

30 Sit-Ups

1:00 Hollow Hold

-Rest as Needed b/t Sets

Tuesday, November 12th

EXTENDED WARM-UP FOR QUALITY

14 DB Turkish Get-Ups (Light)*

*Alternate arms each rep. 1 rep includes the up and down portion.

WORKOUT

3 SETS 35/25 Cal Bike

40 Alt. Hang DB Snatch (50/35)|(35/20)

-Rest 2:00 b/t Sets

Wednesday, November 13th

STRENGTH

3 x 5 Thruster*

*Keep loading moderate and reps TNG for all three sets. Bar should start on ground.

WORKOUT

“JACKIE”

FOR TIME 1000m Row

50 Thrusters (45/35)|(35/15)

30 Pull-ups

COOL DOWN FOR RECOVERY

3:00 Foam Rolling Upper Back

3:00 Foam Rolling Quads

Thursday, November 14th

WORKOUT

AMRAP x 21 MINUTES

40 Walking Lunges

20 Deficit Push-Ups*

40 Sit-ups

20 Box Jumps (30/24)

*2″, 4″ or 6″ Deficit

Friday, November 15th

WORKOUT

“HELEN”

3 ROUNDS FOR TIME

400m Run

21 KB Swings (53/35)|(35/26)

12 Pull-ups

FINISHER

5 SETS

10 Strict Toes 2 Bar or Strict Knee Raise

-Rest as Needed b/t Sets

Saturday, November 16th

PARTNER WOD

IN TEAMS OF 2…

FOR TIME*

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

50 Clean & Jerk

40 Power Snatch

30 Clusters**

*Partner 1 works while Partner 2 rests. Complete the workout in order. Split up the work between partners any way.

**Cluster is Squat Clean directly into OH.

COOL DOWN

2 SETS

1:00 Scorpion Stretch (L)

1:00 Scorpion Stretch (R)

1:00 Cobra Stretch

1:00 Child’s Pose

6AM Morning RUSH CrossFit

Monday, November 11th VETERAN’S DAY

STRENGTH

ON A 8:00 RUNNING CLOCK… Build up to a Heavy Set of 5 Deadlift*

*Loading should be heavier than workout weight and all reps TNG.

HERO WORKOUT

“DONNY”

FOR TIME

21-15-9-9-15-21

Deadlift (225/155)|(155/105)

Burpee

OPTIONAL FINISHER

3 SETS

30 Sit-Ups

1:00 Hollow Hold

-Rest as Needed b/t Sets

Tuesday, November 12th

STRENGTH

7-7-7-7-7* Strict Press

*Complete 1:00 Plank Hold in Push-up Position after each set.

WORKOUT

EMOM x 12 MINUTES

MIN 1 – 20 Alt. DB Snatch (40/30)

MIN 2 – 15 Burpees

Wednesday, November 13th

STRENGTH

EVERY 1:30 FOR 6 SETS*

1 Paused Clean Deadlift**

2 High Hang Power Clean

*Increase weight each set. Keep weight moderate.

**Pause for :02 above knee then continue the lift.

WORKOUT

5 ROUNDS FOR TIME

7 Hang Power Clean (115/75)

14 Front Rack Lunges

42 Double Unders

-12:00 Cap

Thursday, November 14th

STRENGTH

3 SETS

10 Slow Ring Rows

20 Kneeling Double Lat Band Pull-Downs

MAX Barbell Upright Rows

-Rest 1:30 b/t Sets

WORKOUT

FOR TIME

50 Slam Balls (20/10)

400m Run

50 Sit-ups

400m Run

50 Slam Balls

400m Run

-15:00 Hard Cap

Friday, November 15th

STRENGTH

5-5-5-5-5

Tempo Deadlift (31X1)

WORKOUT

3 SETS

15 Deadlifts (155/105)

30 Sit-ups

30 Walking Lunges

-1:30 Rest b/t Sets

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