CrossFit – Thu, Aug 10

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CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

RUNNING PREP (4:00 MINUTES)

200m Run @ Mod Pace

25’ Toe Walk

25’ Heel Walk

25’ High Knees

25’ Butt Kickers

25’ Toy Soldiers

25’ High Skips

200m Run @ Hard Pace

Into…

GENERAL WARM-UP

AMRAP x 4 MINUTES

5 KB Deadlifts

5 KB Swings

5 KB Goblet Squats

10 V-Ups

Partner Workout Option

IN TEAMS OF 2… (AMRAP – Reps)

4 SETS*

400m Run

While P1 is Running…P2 Completes:

1:00 KB Front Rack Hold

Immediately into…

Max Sit-Ups Until P1 Finishes Run

-Rest 1:00 b/t Sets-

*P1 completes 400m Run, while P2 completes 1:00 Front Rack Hold (Athlete Choice) into Max Sit-Ups until P1 returns then switches. After each set, rest 1:00.

(Score is Total Reps of Sit-Ups)

Workout – All

Solo Option (Time)

4 SETS

400m Run

1:00 DBL KB Front Rack Hold (Athlete Choice)

30 Sit-Ups

-Rest 1:00 b/t Sets-

(Score is Slowest Set)

Post-Workout Strength – All

Front Squat (3×5*)

*Option for High-Bar Back Squat

Consider this is a primer for tomorrow’s OLY work. If you are not training tomorrow, use today to reinforce good mechanics. Use Light-Mod weight for all sets.

(Score is Weight)

Week 6 of 8 Oly Cycle

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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