CrossFit Programming for Week of 12/9-12/14/2019 – CrossFit Fixx
Call Us: (520) 300-4109

CrossFit Programming for Week of 12/9-12/14/2019

8
Dec

CrossFit Programming for Week of 12/9-12/14/2019

Monday, December 9th

WORKOUT

AMRAP x 20 MINUTES

15 Up-Downs

30 Double Unders

1:00 Wall-Sit

30 Double Unders

15 Kettlebell Swings (53/35)|(35/26)

1:00 Ring FLR or Plank

Tuesday, December 10th

STRENGTH

5-3-1 Push Press

*Set 1 – 70-75% x 5

Set 2 – 80-85% x 3

Set 3 – 90-95% x 1+

1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week.

WORKOUT

“DOUBLE AMRAP”

AMRAP x 4 MINUTES

2 DB Devil’s Press (40/30)|(30/20)

 6 DB Push Press 8 DB Alt. Suitcase Lunges

-Rest 1:00- Repeat!

*Pick up where you left off in the second AMRAP. Score at the end of the workout is one number for total rounds & reps.

Wednesday, December 11th

SKILL

ON A 8:00 RUNNING CLOCK…

Build safely to a Max Height Box Jump*

*No “step” into jump. Start with both feet planted on each attempt.

WORKOUT

“STRAIGHT 100.”

FOR TIME

25 Cal Row

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

20 Box Jumps (24/20)

25 Cal Row

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

30 Box Jumps (24/20)

25 Cal Row

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

 50 Box Jumps (24/20)

25 Cal Row

OPTIONAL FINISHER 2 SETS

:30 Hollow Rock

2:00 Plank Hold

:30 Hollow Rock

50 Russian Twists (w/ Medball)

Thursday, December 12th

WORKOUT

EMOM x 16 MINUTES

MIN 1 – 16/13 Cal Bike

MIN 2 – 5 Burpee Over Bar + 5 Deadlift (275/185)|(185/135)*

*Option for athletes to do 7 or 5 Burpees!

Stick with your choice through the whole workout.

COOL DOWN FOR RECOVERY

2:00 Cobra Stretch

3:00 Seated Forward Fold

4:00 Foam Rolling Quads

Friday, December 13th

STRENGTH

5-3-1 Front Squat *

Set 1 – 70-75% x 5

Set 2 – 80-85% x 3

Set 3 – 90-95% x 1+

1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week.

WORKOUT

FOR TIME

30 Front Squat (135/95)|(95/65)

30 C2B Pull-Ups

20 Front Squat

20 C2B Pull-Ups

6AM Morning RUSH CrossFit Programming

Monday, December 9th

STRENGTH

EVERY 1:15 x 7 SETS*

4 Deadlifts

*Start at a moderate weight a build to a moderate-heavy weight.

WORKOUT

3 ROUNDS FOR TIME

10 Deadlifts (225/155)

25 Wall Balls

500m Row

-14:00 Cap

Tuesday, December 10th

STRENGTH

EVERY 1:15 x 7 SETS*

4 Push Press

*Start at a moderate weight a build to a moderate-heavy weight.

WORKOUT

FOR TIME

3-6-9-12-15-18-21

Push Press (95/65)

Slam Ball (30/20)

Wednesday, December 11th

STRENGTH

EVERY 1:15 x 7 SETS*

4 Back Squats

*Start at a moderate weight a build to a moderate-heavy weight.

WORKOUT

AMRAP X 12 MINUTES

6 Front Squats (115/75)

12 Box Jumps

18 Sit-ups

Thursday, December 12th

STRENGTH/ SKILL

EMOM x 8 MINUTES

MIN 1 – 5 Kipping Pull-ups or 3 x 2-for-1s*

MIN 2 – 5 DBL KB Cleans

*2-for-1 is 2 Kip Swings + 1 Pull-Up

WORKOUT

FOR TIME

20/15 Cal Row

15 Pull-ups

20 DBL KB Cleans (35/26)

15 Pull-ups

20/15 Cal Row

-Rest 2:00- Repeat

Friday, December 13th

STRENGTH

EVERY 1:15 x 7 SETS*

4 Thrusters *

Start at a moderate weight a build to a moderate-heavy weight.

WORKOUT

EVERY 1:30 FOR 6 ROUNDS

8 Thrusters (95/65)

30 Double Unders

Leave a Reply