CrossFit Workouts for Week of 12/2-12/7/2019 – CrossFit Fixx
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CrossFit Workouts for Week of 12/2-12/7/2019

30
Nov

CrossFit Workouts for Week of 12/2-12/7/2019

Turkey Burn 2019

Monday, December 2nd

EXTENDED WARM-UP

EMOM x 8 MINUTES*

MIN 1 – :30 DB Bent Over Row / :30 Plank

MIN 2 – :30 Fast Singles or DU Practice / :30 Push-ups

*For both the BOR and Push-ups, use a 1111 controlled tempo.

WORKOUT

“RANNIE”

FOR TIME

50-40-30-20-10*

Double Unders

Sit-ups**

*400m Run After Each Full Round

**GHD Optional

Tuesday, December 3rd

SKILL

ON AN 8:00 RUNNING CLOCK…

Practice Transitions on the Low Rings, Low Bar, or Jumping MU

WORKOUT

AMRAP x 16 MINUTES

36 Air Squats

12 Hang Power Snatch (115/75)|(95/65)

6 Muscle-Ups (Ring or Bar)

OPTIONAL COOL DOWN FOR RECOVERY

5:00 Foam Rolling Upper Back and Lats

Wednesday, December 4th

STRENGTH

3-3-3*

Push Press

*Set 1 – 65-70% x 3

Set 2 – 75-80% x 3

Set 3 – 85-90% x 3+

3+ means athlete performs max reps at that weight with the goal of at least 3.

WORKOUT

FOR TIME

50/40 Cal Bike

50 Up-Downs

PARTNER FINISHER

IN TEAMS OF 2…

FOR TIME

400m KB Farmer Carry (70/53)|(53/35)

Thursday, December 5th

WORKOUT

4 ROUNDS FOR TIME

5 Box Jumps (30/24)*

9 Strict Pull-Ups

12 HSPU or Seated DB Strict Press

3 Deadlifts (AHAP)

*Box Jumps go up by 10 each round (5-15-25-35)

Friday, December 6th

STRENGTH

3-3-3* Front Squat

*Set 1 – 65-70% x 3

Set 2 – 75-80% x 3

Set 3 – 85-90% x 3+

3+ means athlete performs max reps at that weight with the goal of at least 3.

WORKOUT

“POINT BREAK”

FOR TIME

9-7-5-15-12-9

Front Squat (155/105)|(135/95)

Bar Facing Burpee

Saturday, December 7th

PARTNER WOD

“Assault”

60 Calories Bike


60 abmat sit-ups

60 Cal Bike

60 Push Press 75/55

60 Cal Bike

60 Ring Rows

60 Cal AB

60 Wall Balls 20/14

60 Cal AB

60 DU

6am Morning RUSH CrossFit

Monday, December 2nd

STRENGTH

EVERY 1:15 x 7 SETS*

5 Back Squats

*Start at a light weight a build to a moderate weight.

WORKOUT

FOR TIME

800m Run

25 Back Squats (95/65)

150 Double Unders

25 Back Squats

800m Run

-16:00 Hard Cap

Tuesday, December 3rd

STRENGTH

3 SETS

7 Wide Grip Pull-ups

10/10 Supported SA DB Row

20 Banded Tricep Pull-downs

-1:30 Rest b/t Sets

WORKOUT

EVERY 2:00 FOR 5 SETS*

15 Sit-ups

8 Burpees

6 Pull-ups

*Rest remaining time then start next set on the 2:00

Wednesday, December 4th

STRENGTH

EVERY 1:15 x 7 SETS*

5 Thrusters

*Start at a light weight a build to a moderate weight.

PARTNER WORKOUT

AMRAP x 12 MINUTES*

12 Thrusters (75/55)

10 Slam Balls

8/6 Cal Bike

*Alternate movements with partner.

Thursday, December 5th

STRENGTH

EVERY 1:00 x 7 SETS*

5 Deadlifts

*Start at a light weight a build to a moderate weight.

WORKOUT

AMRAP x 8 MINUTES

10 Deadlifts (155/105)

10 Push-ups

20 Walking Lunges

-Rest 2:00-

AMRAP x 4 MINUTES

5 Deadlifts

5 Push-ups

10 Walking Lunges

Friday, December 6th

STRENGTH

EVERY 1:15 x 7 SETS*

5 Push Press

*Start at a light weight a build to a moderate weight.

WORKOUT

FOR TIME

15-12-9-6-9-12-15

Push Press (75/55)

Up-Down Box Jumps (24/20)

-15:00 Time Cap

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