CrossFit Workouts for Week of 11/25-11/30 – CrossFit Fixx
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CrossFit Workouts for Week of 11/25-11/30

23
Nov

CrossFit Workouts for Week of 11/25-11/30

Monday, November 25th

STRENGTH

3×5* Push Press

*Set 1 – 65% x 5

Set 2 – 75% x 5

Set 3 – 85% x 5+

5+ means athlete performs max reps at that weight with the goal of at least 5.

WORKOUT

FOR TIME*

30-20-10

Cal Row

Handstand Push-Up or DB Push Press (45/30)|(30/15)

*10 Toe 2 Bar after every full set

-14:00 Hard Cap

Tuesday, November 26th

SKILL

ON A 8:00 RUNNING CLOCK…

Practice Clamping & Re-Clamping Rope After 1st Pull

*Practice either in full climbs or seated on box. During this time athletes should also be building up barbells for the clean.

WORKOUT

E2MOM x 20 MINUTES

MIN 1 & 2 – Max Rope Climbs

MIN 3 & 4 – Max Power Cleans (Athlete Choice, AHAP)*

*Power Cleans are intended to be very heavy singles.

OPTIONAL FINISHER

ON A 3:00 RUNNING CLOCK…

Accumulate Max Time in Elbow Plank

Wednesday, November 27th

STRENGTH

3×5* Front Squat

*Set 1 – 65% x 5

Set 2 – 75% x 5

Set 3 – 85% x 5+ 5+ means athlete performs max reps at that weight with the goal of at least 5.

WORKOUT

3 SETS*

14/12 Cal Bike

14 Front Rack Reverse Lunge (115/75)|(75/55)

14/12 Cal Bike

-1:00 Rest b/t Sets-

*3:30 Cap for Every Set

Thursday, November 28th

FIXX is CLOSED for the day. Happy Thanksgiving!!

Friday, November 29th

Turkey Burn (AMRAP – Reps)

90 second stations with 30 seconds Rest

Sumo DL HP
Box Step ups
Slosh Pipe/Keg Squats
50m Sled Push
Jump Rope
Row
KB Swings
Squat Jumps
50m Farmers Carry
Barbell Push Press
Jumping Pullups
Burpees

Saturday, November 30th

PARTNER WORKOUT

IN TEAMS OF 2…

FOR TIME

2000m Row

150 Pull-ups

150 Sit-ups

150 Box Jumps (24/20)

2000m Row

*Partner 1 works while Partner 2 rests. Complete the workout in order. On the row, partners must alternate every 200m. All other movements can be split any way.

-30:00 Hard Cap

Morning RUSH CrossFit – It’s the last week for FREE classes..Get in here!

Monday, November 25th

STRENGTH

ON A 14:00 RUNNING CLOCK…

Build to a 2RM Bench Press

WORKOUT

EVERY 2:00 FOR 5 ROUNDS

10 Deficit Push-up*

12 Russian KBS (53/35)

30 Double Unders

*Use DB to create deficit

Tuesday, November 26th

STRENGTH

5-3-1-5-3-1

Front Squat

WORKOUT

AMRAP x 8 MINUTES

2-4-6-8…and so on

Front Squat (115/75)

Toes 2 Bar

Wednesday, November 27th

STRENGTH

5-5-5-5* Deadlift

*Build up to and past your workout weight.

WORKOUT

EMOM x 12 MINUTES

MIN 1 – 15/12 Cal Row

MIN 2 – 5 Deadlifts (AHAP)

MIN 3 – 15 Box Jump Overs (24/20)

Thursday, November 28th

FIXX is CLOSED for the day. Happy Thanksgiving!!

Friday, November 29th

Turkey Burn (AMRAP – Reps)

90 second stations with 30 seconds Rest

Sumo DL HP
Box Step ups
Slosh Pipe/Keg Squats
50m Sled Push
Jump Rope
Row
KB Swings
Squat Jumps
50m Farmers Carry
Barbell Push Press
Jumping Pullups
Burpees

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