CrossFit Workouts for Week of 12/30/2018-01/04/2020 – CrossFit Fixx
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CrossFit Workouts for Week of 12/30/2018-01/04/2020

29
Dec

CrossFit Workouts for Week of 12/30/2018-01/04/2020

Happy New Year!

Monday, December 30th

STRENGTH

ON A 25:00 RUNNING CLOCK…

Build to 1RM Snatch

(Score is Weight)

WORKOUT

ON A 5:00 RUNNING CLOCK…

30 Burpees

Max Reps of Power Snatch (95/65)|(65/45)

(Score is Reps)

Tuesday, December 31st

“THE 20/20 EXPERIENCE”

AMRAP x 20 MINUTES*

20 Box Jumps (24/20)

20 Push Press (115/75)|(75/55)

*Every 3:00 including 3,2,1 go…perform 20 Sit-Ups

(Score is Rounds + Reps)

COOL DOWN FOR RECOVERY

2:00 Calf/Achilles Smash on Barbell

(L) 2:00 Calf/Achilles Smash on Barbell (R)

Wednesday, January 1st

7:30AM New Year’s WOD

*Only class held today. Regular schedule resumes tomorrow. Happy New Year!

Thursday, January 2nd

SKILL

ON A 12:00 RUNNING CLOCK…

Practice HS Walk Skill*

*Beginner – Bear Crawl or Box Walk

Intermediate – Box Walk or Guided Walk

Advanced – Guided Walk or Free Walk

WORKOUT

EMOM x 15 MINUTES

MIN 1 – MAX Push-Ups

MIN 2 – 16/13 Cal Bike

MIN 3 – MAX V-Ups

(Score is Reps)

COOL DOWN FOR RECOVERY

2:00 Foam Rolling Lat (L)

2:00 Foam Rolling Lat (R)

Friday, January 3rd

STRENGTH

ON A 25:00 RUNNING CLOCK…

Build to 1RM Clean & Jerk

(Score is Weight)

WORKOUT

3 ROUNDS FOR TIME

10 Power Clean (155/105)|(115/75)

10 Shoulder to Overhead

(Score is Time)

Saturday, January 4th

PARTNER WORKOUT

IN TEAMS OF 3…

AMRAP x 13 MINUTES

P1 Completes…

6 Toe 2 Bar

14 Russian KB Swing (70/53)|(53/35)

24 Double Unders

While P2…

Wall Sit Hold

While P3… Rests

-Rest 2:00-

ON A 7:00 RUNNING CLOCK…

Max Cal Bike

*P1 works while P2 holds Wall Sit and P3 Rests. P1 completes a full round of the AMRAP then switches with P2. Then P2 switches with P3 and so on. Athletes must rotate in order. During the Bike, athletes rotate in order to complete Max Cals. No Wall Sit.

6:00am Morning RUSH CrossFit WODs

Monday, December 30th

STRENGTH

3 SETS

MAX Strict Press Into…

MAX Push Press

-Rest 2:00 b/t Sets-

*For the first set athletes should be aiming for 8-10 Strict Press and 12-15 Push Press. The second set athletes should aim for 6-8 Strict Press and 10-12 Push Press. The third set athletes should aim for 4-6 Strict Press and 6-8 Push Press. (Score is Reps)

WORKOUT

4 ROUNDS FOR TIME

15/12 Cal Bike

12 Push Press (115/75)

10 Pull-ups

-12:00 Hard Cap-

Tuesday, December 31st

STRENGTH

EMOM x 6 MINUTES*

MIN 1 – 8 Front Squats

MIN 2 – :40 Double Unders

*Build up to and past workout weight. (Score is Weight)

“PARTY LIKE IT’S 1999”

AMRAP x 19 MINUTES

19 Wall Balls (20/14)

33 Double Unders

19 Up-Downs

33 Double Unders

19 Front Squats (75/55)

33 Double Unders

Wednesday, January 1st

7:30AM New Year’s WOD

*Only class held today. Regular schedule resumes tomorrow. Happy New Year!

Thursday, January 2nd

STRENGTH

8-6-4-4

Sumo Deadlift

-Rest 1:30 b/t Sets-

WORKOUT

FOR TIME 27-21-15-9*

Deadlifts (155/105)

Box Jump Overs (24/20)

*Complete a 100ft Bear Crawl after each full round. Sumo DL optional for workout. (Score is Time)

Friday, January 3rd

STRENGTH

EMOM X 12 MINUTES*

MIN 1 – 12 Front Rack Lunges

MIN 2 – :45 Hollow Body Hold

*Keep weight light-moderate. (Score is Weight)

WORKOUT

“TRIPLE AMRAP”

AMRAP x 3 MINUTES

MAX Slam Balls (20/10)

-Rest :30-

AMRAP x 3 MINUTES

MAX Alt. V-ups

-Rest :30-

AMRAP x 3 MINUTES

MAX Front Rack Lunges (95/65)

(Score is Reps)

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