CrossFit Workouts for Week of 12/16-12/21/2019 – CrossFit Fixx
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CrossFit Workouts for Week of 12/16-12/21/2019

14
Dec

CrossFit Workouts for Week of 12/16-12/21/2019

Monday, December 16th

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to 1RM Push Press*

*Retest of 1RM from beginning of Wendler Cycle

WORKOUT

“PUSH. PULL.”

FOR TIME*

3-6-9-12-9-6-3

Push Jerk (155,105)|(135,95)

*15 Cal Row After Every Set

 -15:00 Hard Cap

OPTIONAL COOL DOWN FOR RECOVERY

3:00 Foam Rolling Upper Back / Lats

3:00 Foam Rolling Inner Thighs / Quads

Tuesday, December 17th

EXTENDED WARM-UP

EMOM x 8 MINUTES

MIN 1 — 5-8 DB Renegade Rows*

MIN 2 — :20 Hollow Hold / :20 Hollow Bar Hang

*1 Rep = Push-up + Row L + Row R

WORKOUT

AMRAP x 20 MINUTES

5 Strict or C2B Pull-Ups*

10 Hand-Release Push-Ups

15/12 Cal Bike

*Athlete choice each round on Strict or C2B Pull-Ups

Wednesday, December 18th

STRENGTH

ON A 20:00 RUNNING CLOCK…

Build to 1RM Front Squat*

*Retest of 1RM from beginning of Wendler Cycle

WORKOUT

“SPEED DEMON”

3 ROUNDS FOR TIME

30 Single DB Front Squat (35/25)|(25/20)

30 Up-Downs

-8:00 Hard Cap

Thursday, December 19th

WORKOUT

EMOM x 15 MINUTES

MIN 1 – MAX DB Box Step-Overs (40/30)|(30/20)/(24/20)

MIN 2 – MAX Double Unders

MIN 3 – MAX Weighted Plank Hold (45/35)|(35/25)

*:50 work / :10 rest for all working minutes.

**If you have a weighted jump rope, use it. For all athletes, add additional load to the plank hold.

PARTNER FINISHER

IN TEAMS OF 2…

AMRAP x 6 MINUTES

Weighted Sit-Ups (30/20)|(20/10)*

*Hold single DB across chest. P1 works for minute 1 while P2 holds P1’s feet. P2 works for minute 2 while P1 holds P2’s feet…and so on alternating minutes until the end of the AMRAP.

Friday, December 20th

EXTENDED WARM-UP

ON A 10:00 RUNNING CLOCK…

Build to “Heavier” Single Squat Clean and Jerk*

*Immediately before workout, build up quickly to 15-25% heavier than workout weight

WORKOUT

“CALIFORNIA LOVE”

FOR TIME

30 Squat Clean & Jerk* (155/105)|(115/75)

*Athletes must perform 5 burpees after every 5 reps of C&J (6 rounds of 5+5). Workout ends with the 5 burpees after the 30th rep.

COOL DOWN FOR RECOVERY

5:00 Foam Rolling*

*Focus on quads and hips

Saturday, December 21st

PARTNER WORKOUT

IN TEAMS OF 2…

AMRAP x 17 MINUTES*

P1 Completes…

6 Toe to Bar

5 Power Snatch (95/65)|(65/45)

4 Overhead Squat

100m Sprint or 50 Mountain Climbers**

P2 Completes… Max Meters on Rower

*P1 completes a full round of the work while P2 rows for max meters. After the full round, partners switch. Score for the workout is total meters.

**For the Mountain Climbers, perform with knee passing the waist. Each time the knee comes up is 1-rep.

COOL DOWN FOR RECOVERY

4:00 of Group Flow Stretching

1:00 of Rebound*

*Rebound is laying prone and still while slow nasal breathing.

6AM Morning RUSH CrossFit Workouts

Monday, December 16th

STRENGTH

ON A 12 MINUTES RUNNING CLOCK…

Build to a moderate-heavy 3-Rep Hang Power Clean

WORKOUT

AMRAP x 9 MINUTES

2-4-6-8…and so on

Hang Power Clean (115/75)

Box Jumps (24/20)

Tuesday, December 17th

STRENGTH

EVERY 1:15 x 7 SETS*

3 Thrusters

*Start at a moderate-heavy weight a build to a 3RM.

WORKOUT

“MINI-KALSU”

FOR TIME

100 Thrusters (95/65)*

*At the top of each minute complete 3 Burpees.

-15:00 Hard Cap

Wednesday, December 18th

STRENGTH

EVERY 1:15 x 7 SETS*

3 Deadlifts

*Start at a moderate-heavy weight a build to a 3RM.

WORKOUT

4 ROUNDS FOR TIME

15 Deadlifts (135/95)

15 Toes 2 Bar

400m Run

Thursday, December 19th

STRENGTH

EVERY 1:15 x 7 SETS*

3 Push Press

*Start at a moderate-heavy weight a build to a 3RM.

WORKOUT

EMOM x 15 MINUTES

MIN 1 – 15/12 Cal Bike

MIN 2 – 10 Push Press (135/95)

MIN 3 – :40 MAX Push-ups

Friday, December 20th

STRENGTH

EVERY 1:15 x 7 SETS*

3 Back Squats

*Start at a moderate-heavy weight a build to a 3RM.

WORKOUT

“TRIPLE AMRAP”

AMRAP x 5 MINUTES

12 Wall Balls (20/10)

12 Slam Balls (20/14)

 -Rest 1:00-

AMRAP x 4 MINUTES

10 Wall Balls

10 Slam Balls

-Rest 1:00-

AMRAP x 3 MINUTES

8 Wall Balls

8 Slam Balls

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