CrossFit Workouts for Week of 1/6-1/12/2020 – CrossFit Fixx
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CrossFit Workouts for Week of 1/6-1/12/2020

5
Jan

CrossFit Workouts for Week of 1/6-1/12/2020

Monday, January 6th

EXTENDED WARM-UP

3-3-3

Tempo Deadlift (30×1)*

*Goal is to build from light to moderate-heavy then continue building the DL to workout weight without tempo after 3rd set.

WORKOUT

FOR TIME

8-6-4-2-4-6-8

Deadlift (275/185)|(185/135)*

*After Every Set Complete…

8 Handstand Push-ups (Strict Optional)

16 Slam Balls (30/20)|(20/10)

(Score is Time)

Tuesday, January 7th

WORKOUT

4 SETS

2:00 Max Cal Bike

1:00 KB Swing (53/35)|(35/26)

1:00 KB Goblet Lunges

-1:00 Rest b/t Sets-

(Score is Reps)

FINISHER

“TABATA”

8 ROUNDS, :20 ON / :10 OFF

TABATA 1 – Hollow Hold

-Rest 1:00-

TABATA 2 – Deadbugs

*Complete all 8 Rounds of T1 then transition to T2. (No Measure)

Wednesday, January 8th

SKILL

EMOM x 10 MINUTES

MIN 1 — 4 Thrusters (Building)*

MIN 2 — :40 Practice Gymnastic Kipping Pull-up**

*Start light and build each minute. Goal is to end 40-50% above the workout weight.

**Drill connecting reps with the push away from the bar.  

BENCHMARK WORKOUT

“FRAN”

FOR TIME

21-15-9

Thruster (95/65)|(65/45)

Pull-Up

*Last Seen 6/26/19 (Score is Time)

OPTIONAL COOL DOWN FOR RECOVERY

3:00 Slow Pedal on Bike

2:00 Foam Roll Upper Back / Lats

1:00 Rebound Recovery (prone rest)

Thursday, January 9th

SKILL

ON A 10:00 RUNNING CLOCK…

Build to Heavy Set of KB Complex:

1 SA KB Deadlift

1 SA KB Sumo DL High Pull

1 SA KB Russian Swing

1 SA KB Hang Clean

1 SA KB Hang Snatch

*Complete entire complex on L-arm then R-arm. After successful completion on both arms, build in load. (Score is Weight)

WORKOUT

AMRAP x 7 MINUTES

10 Unbroken Double Unders•

10 Knee to Elbow

5 Strict Dips (Box, Ring or Bar)

*Double Unders increase by 10 reps each Round.

-Rest 2:00–

AMRAP x 7 MINUTES

10 KB Sumo DL High Pull (53/35)|(35/26)*

10 Knee to Elbow

5 Strict Dips (Box, Ring or Bar)

*KB SDHP increase by 5 reps each Round. (Score is Rounds + Reps)

Friday, January 10th

WORKOUT

EMOM x 21 MINUTES

MIN 1 – Max Reps of DB “Bear Complex” (50/35)|(35/20)*

MIN 2 – 2 “No Jump” Rope Climbs**

MIN 3 – 20/15 Cal Row

*1 Rep of DB Bear Complex is…

1 Hang Power Clean

1 Front Squat

1 Push Press

1 Front Squat

1 Push Press

**For the Rope Climb, no big jump into the rope. Start climb with feet planted. (Score is Reps)

COOL DOWN FOR RECOVERY

5:00 Flow Stretching

Saturday, January 11th

PARTNER WORKOUT

IN TEAMS OF 2…

AMRAP x 20 MINUTES*

Partner 1 Completes…

100m Run

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

6 Burpees

While Partner 2… Rests P1 completes a full round while P2 rests then switch. (Score is Rounds + Reps)

 PARTNER FINISHER

NOT FOR TIME

100 Alt. Partner Plank “Hi-Fives”*

*Set-up so that both arms reach and connect at extension for the hi-five.

6:00am Morning RUSH CrossFit WODs

Monday, January 6th

STRENGTH

EVERY 1:15 x 7 SETS*

1 High Hang Power Clean +

2 Hang Power Clean

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

WORKOUT

5 ROUNDS FOR TIME

10/8 Cal Bike

8 Hang Power Clean (95/65)|(75/55)

6 Pull-ups

-8:00 Hard Cap- (Score is Time)

Tuesday, January 7th

STRENGTH

5-5-5-5

Tempo Back Squat (32X1)  

WORKOUT

AMRAP x 10 MINUTES

10 Back Squats (95/65)|(65/45)

10 Burpees Over Bar (Score is Rounds + Reps)

Wednesday, January 8th

STRENGTH

5-5-5-5

Tempo Strict Press (3211)

WORKOUT

EVERY 2:00 x 6 SETS

30 Double Unders

10 Strict Press (65/45)|(45/35)

30 Double Unders

(Score is Each Round for Time)

Thursday, January 9th

STRENGTH

5-5-5-5

Tempo Deadlift (3131)  

WORKOUT

FOR TIME

800m Run

21 Deadlifts (155/105)|(95/65)

400m Run

15 Deadlifts (185/135)|(135/95)

200m Run

9 Deadlifts (225/155)|(155/105) (Score is Time)

Friday, January 10th

STRENGTH

5-5-5-5

Tempo Z-Press (2111)

WORKOUT

EMOM x 12 MINUTES

MIN 1 – 16/13 Cal Bike

MIN 2 – 25 Slam Balls

MIN 3 – Rest

It’s going to be an awesome week!

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