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
