CrossFit – Mon, Dec 12

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

200m Run

Into…

2 ROUNDS

5 Scap Pull-Ups

5 Scap Push-Ups

5 Banded Pull Aparts

5 Banded Flys

Into…

2-3 ROUNDS (Time Permitting)

:30 Bike @ Mod Pace

5 Kip Swings

10 Ring Rows*

5 Push-Up to Pike

*Option for Jumping Pull-Ups in round 2.

Strength

Bench Press (ON A 20:00 RUNNING CLOCK…
Build to a 1-Rep Heavy)

*Retest from week of 6/27/22.

(Score is Weight)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

300m Run

12/10 Cal Bike

15 Pull-Ups

(Score is Time)

POPULAR POSTS

CrossFit Workouts for Week of 10/28-11/03/2024

Throughout October, we’ll continue to focus on classic benchmark workouts.

Kick off the week with a fun twist on a classic as athletes take on Heavy Grace.

Shift gears on Tuesday that has athletes partner up for a 30-minute max-distance effort on the machine of their choice.

Round out the week with Dia de los Deadlifts!

CrossFit Workouts for Week of 10/21-10/27/2024

Get ready for a week filled with benchmarks we all know and love!

Kick it off with a fun twist on a beloved classic as athletes take on Triple Isabel with a partner!

Follow that with Helen on Tuesday, Diane on Wednesday, and Karen on Thursday.

Get ready for a long endurance effort, complete with running and rowing on Friday.

As we wrap up the week, balance that out with three sprint efforts, each decreasing in reps.

CrossFit Workouts for Week of 10/14-10/20/2024

Throughout October, we’ll continue to focus on classic benchmark workouts.

Kick off the week with a 10-round couplet of deadlifts and double-unders on Monday.

Follow that with the classic benchmark workout Fran on Wednesday.

Work on rowing technique and get some “Chad” practice during a long rowing effort on Thursday.

Round out the week with another classic benchmark Filthy Fifty.

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