CrossFit Workouts for Week of 11/18-11/23/2019 – CrossFit Fixx
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CrossFit Workouts for Week of 11/18-11/23/2019

17
Nov

CrossFit Workouts for Week of 11/18-11/23/2019

Monday, November 18th

WORKOUT

5 ROUNDS FOR TIME

25/22 Cal Row

15 Burpees to Plate

7 Bar Muscle-Ups

COOL DOWN FOR RECOVERY

2:00 Pec Release (L)

2:00 Pec Release (R)

2:00 Child’s Pose

Tuesday, November 19th

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to 1RM Push Press

WORKOUT

EVERY 2:00 FOR 2 SETS

35 Double Unders

15 Push Press (115/75)|(75/55)

-Rest 1:00-

EVERY 2:00 FOR 2 SETS

35 Double Unders

12 Push Press (135/95)|(95/65)

-Rest 1:00-

EVERY 2:00 FOR 2 SETS

35 Double Unders

9 Push Press (165/115)|(115/75)

Wednesday, November 20th

STRENGTH

ON A 20:00 RUNNING CLOCK…

Build to 1RM Front Squat

WORKOUT

EMOM x 9 MINUTES

MIN 1 – Max Front Squats (155/105)|(115/75)

MIN 2 – Max Barbell Front Rack Hold

MIN 3 – Max Knee 2 Elbow*

*GHDSU Optional

Thursday, November 21st

WORKOUT

FOR TIME

21-15-12-9-9-12-15-21

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

Cal Bike

POST WORKOUT SKILL

ON A 12:00 RUNNING CLOCK…

Practice Handstands or Handstand Walk

*Suggested Drills Include…

0-4 Mins – Wall Supported HS, Box Supported Pike Hold, or Wall Walk

4-8 Mins – Bear Crawl, Box Supported Walk, Shoulder Taps or HS Walk

8-12 Mins – Free Play / Coach Guidance

Friday, November 22nd

EXTENDED WARM-UP

ON A 10:00 RUNNING CLOCK…

Build Load & Refine Technique for Workout

WORKOUT

“THE CALI BEAR”

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (225/155)|(155/105)

*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.

COOL DOWN FOR RECOVERY

3:00 Slow Bike

3:00 Foam Rolling

Saturday, November 23rd

PARTNER WORKOUT

IN TEAMS OF 2…

 4 ROUNDS FOR TIME*

400m Run

60 Wall Balls (20/14)|(14/10)

60 Box Jumps (24/20)

*Partners run the 400m together. For the WB and BJ, Partner 1 works while Partner 2 rests. Complete the work in order. Reps can be split up any way.

**For the WB and BJ, resting partner must hold a Single KB (53/35) in the Goblet Position. If bell goes to the ground before all 120 reps are finished each round, team must stop work and each athlete performs 3 push-ups. Bell goes to ground during the runs. -37:00 Time Cap

6AM Morning RUSH CrossFit

Monday, November 18th

STRENGTH

EMOM x 8 MINUTES

MIN 1 – 10 Strict Pull-ups or Vertical Ring Rows

MIN 2 – 15 DB Floor Press

BENCHMARK WORKOUT

“CARDIO HEAVEN”

FOR TIME

50 Plate Ground to OH (45/35)

1000m Row

800m Run

50/40 Cal Bike

50 Plate Ground to OH

-20:00 Time Cap

Tuesday, November 19th

STRENGTH

EVERY 1:30 FOR 7 SETS

1 High Hang Power Clean + 2 Pausing Hang Power Clean* + 2 Front Squats

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

WORKOUT

AMRAP x 6 MINUTES

7 Hang Power Cleans (95/65)

7 Burpees Over Bar

Wednesday, November 20th

STRENGTH

5-5-3-3-2 Bench Press*

*Increase weight each Set.

WORKOUT

4 ROUNDS

1:00 MAX KB Goblet Lunges (53/35)

1:00 MAX Double Unders

1:00 MAX Alt. V-ups

Thursday, November 21st

STRENGTH

7-7-7-7 Front Squat

-Rest 2:00 b/t Sets

WORKOUT

FOR TIME

27-21-15-9

Cal Row

Thruster (95/65)

-15:00 Hard Cap-”

Friday, November 22nd

PARTNER WORKOUT

16 ROUNDS FOR TIME*

8/6 Cal Bike

10 Slam Balls (30/20)

-20:00 Hard Cap-

*P1 works while P2 rests. Partners alternate every full round. Each partner completes 8 rounds.

PARTNER STRENGTH

FINISHER ALTERNATING TABATAS*

T1 – Straight Bar Bicep Curls

T2 – DB Skull Crushers

*8 Sets Each. Alternating Movements Every Set for a Total of 8:00.

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