CrossFit Workouts for Week of 1/13-1/18/2020 – CrossFit Fixx
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CrossFit Workouts for Week of 1/13-1/18/2020

12
Jan

CrossFit Workouts for Week of 1/13-1/18/2020

Monday, January 13th

SKILL

3 SETS FOR QUALITY*

3 Kip Swings +

3 Kip Swings & Knees Up +

3 Toes to Bar

*Goal of this session is to practice progression, cycling, and connecting reps. Reduce reps as needed to complete the 3 movements. (No Measure)

WORKOUT

“TABATA”

8 ROUNDS,

:20 ON / :10 OFF

TABATA 1 – Russian KB Swing (53/35)|(35/26)

TABATA 2 – Air Squat

TABATA 3 – Toes to Bar or Reverse Crunch

TABATA 4 – Slam Ball (20/10)

-1:00 Rest b/t Tabatas- (Score is Each Round for Reps)

Tuesday, January 14th

WORKOUT

4 ROUNDS FOR TIME

75 Double Unders

500/450m Row

25 Hand Release Push-ups (Score is Time)

FINISHER

3 SETS

25 Empty Barbell Curls

25 Glute Bridge-Ups (No Measure)

Wednesday, January 15th

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a Heavy Set of the Complex:

1 Power Snatch +

1 Squat Snatch +

1 Overhead Squat (Score is Weight)

WORKOUT

EMOM x 4 MINUTES

5 Burpees

then Max Reps of Squat Snatch (95/65)|(65/45)

-Rest 2:00-

EMOM x 4 MINUTES

5 Burpees

then Max Reps of Squat Snatch (95/65)|(65/45) (Score is Reps)

Thursday, January 16th

WORKOUT

AMRAP x 18 MINUTES

6 Ring Muscle-Ups

18 DB Hang Power Cleans (50/35)|(35/20)

36 Forward Lunges (Score is Rounds + Reps)

Friday, January 17th

SKILL

ON A 12:00 RUNNING CLOCK…

8:00 – Practice Kipping HSPU Breakdown

4:00 – Practice Tempo DL Drill w/ Empty Barbell (No Measure)

WORKOUT

“DIANE”

FOR TIME

21-15-9

Deadlift (225/155)|(155/105)

Handstand Push-up

*Last Seen in 2018 (Score is Time)

FINISHER

“TABATA”

8 ROUNDS, :20 ON / :10 OFF

MOVT 1 – Russian Twist

MOVT 2 – Slow Tuck-Ups

*Alternate movements for 8 Rounds total.

Saturday, January 18th

PARTNER WOD

IN TEAMS OF 2…

3-3-3 Clean & Jerk*

*P1 completes 3 Clean & Jerk then P2 completes 3 Clean & Jerk for 1 Set, then build and complete sets 2 & 3. (Score is Weight)

PARTNER WORKOUT

IN TEAMS OF 2…

FOR TIME*

120 Wall Balls

60 Clean & Jerk (135/95)|(95/65)

120 Wall Balls

40 Clean & Jerk

*P1 works while P2 rests. Workout must be completed in order. Split reps any way. (Score is Time)

6AM Morning RUSH CrossFit

Monday, January 13th

STRENGTH

3 SETS

10/10 Standing Landmine Press or 10/10 Single Arm DB Split Press (Socre is Weight)

WORKOUT

AMRAP x 12 MINUTES

10 Hand Release Push-ups

12 DB Hang Power Clean (40/25)|(25/15)

100′ SA DB Overhead Lunge (50′ each arm) (Score is Rounds + Reps)

Tuesday, January 14th

STRENGTH

EVERY 1:00 x 7 SETS*

3 Hang Power Clean

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

WORKOUT

“FRAN”

FOR TIME

21-15-9

Thrusters (95/65)

Pull-ups

-10:00 Hard Cap- (Score is Time)

Wednesday, January 15th

STRENGTH

5-5-5-5

Tempo Back Squat (2121) (Score is Weight)

WORKOUT

3 ROUNDS FOR TIME

20 Back Rack Lunges (95/65)|(65/45)

20 Slam Ball (20/10)

200m Run

-12:00 Hard Cap- (Score is Time)

Thursday, January 16th

STRENGTH

5-5-5-5

Tempo Strict Press (2121) (Score is Weight)

WORKOUT

EVERY 3:00 x 5 SETS

12/10 Cal Row

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

10 Burpee Over Bar (Score is Each Round for Time)

Friday, January 17th

STRENGTH

5-5-5-5

Tempo Deadlift (2121) (Score is Weight)

WORKOUT

3 ROUNDS FOR TIME

50m KB Farmer Carry (70/53)|(53/35)

15 Deadlifts (135/95)|(95/65)

50m KB Farmer Carry

15 Jumping Pull-ups

(Score is Time)

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