CrossFit – Sat, Sep 9

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

1 ROUND

:30 Calf Tib Raises

10 Empty BB Deadlifts

:30 Single Unders

10 Alt. BB Elbow Punches

:30 Single Single Double Under attempts

10 Air Squats

:30 Double Unders or SSD attempts

Into…

1-2 ROUNDS (Time Permitting)

10 Tuck-Ups

7 Kip Swings

5 Hang High Pulls

5 Hang Muscle Cleans

5 Front Squats

Extended Warm-up

EVERY 2:00 x 3 SETS* (Weight)

1 Hang Power Clean

+

1 Hang Squat Clean**

+

1 Squat Clean**

-Rest w/ Time Remaining-

*Start Moderate-Light and build to a Moderate+ weight.

**Option for Deep Hang Power / Power Clean for the Squat movements.

(Score is Weight)

Partner Workout

“TEAM KRYPTONITE” (AMRAP – Reps)

ON A 24:00 RUNNING CLOCK…

200 Double Unders

50 Toes to Bar

40 Hang Power Cleans**

150 Double Unders

40 Toes to Bar

30 Hang Squat Clean**

100 Double Unders

30 Toes to Bar

20 Power Cleans**

50 Double Unders

20 Toes to Bar

-Max Squat Cleans** w/ Time Remaining-

*P1 works while P2 rests. Split work as needed.

**Weights are all Athlete Choice. Loading should start Moderate and end Heavy.

(Score is Total Squat Clean Reps)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

10 Elevated Calf Raises*

10 Tib Raises

10 Banded Lat Pushdowns

*Pause for :02 in bottom position

(No Measure)

POPULAR POSTS

CrossFit Workouts for Week of 11/11-11/17/2024

Throughout November, we’ll continue to focus on Olympic Weightlifting.

Start this week with CHAD1000X in memory of Chad Wilkinson, who died by suicide on Oct. 29, 2018. Join the CrossFit community as we honor Chad’s life and legacy and raise awareness for suicide prevention.

Follow that with a quick couplet of wall-ball shots and double-unders on Wednesday.

Continue the month’s theme with heavy snatches with run efforts thrown in for fun on Thursday.

After Monday’s effort; be sure to stretch and scale accordingly throughout the week to allow for recovery.

CrossFit Workouts for Week of 11/4-11/10/2024

Welcome to November, a month focused on heavy days dedicated to developing the snatch and clean and jerk.

Expect a higher volume of light, moderate, and heavy barbell cycling.

Work on Olympic lifting-focused skill work for additional practice.

We will see benchmarks and Hero workouts such as CHAD1000X, Nate, and Open workout variations.

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!

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