CrossFit – Tue, Jun 13

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

2 ROUNDS

1:00 Row @ Mod Pace

5 Lunge + Lunge + Air Squat

5 RDL + Bent Over Row*

10 V-Ups

Into…

2 ROUNDS

:45 Row @ Hard Pace

8 Alt. Back Rack Lunges

8 Jumping Pull-Ups

8 Up-Down + Alt. Shoulder Tap

* When hinged over for the RDL perform a Bent Over Row before standing and repeating. Think Bow + Pull + Stand

Extended Warm-up

Metcon (No Measure)

EVERY 3:30 x 3 SETS

1:00 Row

10 Back Rack Alt. Lunges*

3-5 Gymnastic Reps**

-Rest w/ Time Remaining-

*Start with empty bar and build up to or slightly past workout weight.

**Gymnastic Options:

Ring Rows

Jumping Pull-Ups

Pull-Ups

Chest to Bar Pull-Ups

Bar Muscle-Ups

(No Measure)

Workout

Metcon (Time)

ON A 10:00 RUNNING CLOCK…

2 ROUNDS

20/15 Cal Row

20 Back Rack Alt. Lunges (65/45)

8 Pull-Ups

-Rest w/ Time Remaining-

ON A 8:00 RUNNING CLOCK…

3 ROUNDS

15/12 Cal Row

12 Back Rack Alt. Lunges

6 Pull-Ups

-Rest w/ Time Remaining-

ON A 6:00 RUNNING CLOCK…

4 ROUNDS

10/8 Cal Row

8 Back Rack Alt. Lunges

4 Pull-Ups

(Score is Total Time)

*Take time it took to finish each section and add together to get total time. EX: 7:45 + 5:15 + 4:23 = 17:23 total time.

KG BB: (30/20)

Optional Cool Down

Metcon (No Measure)

EMOM x 6 MINUTES

MIN 1 – :45 Banded Ws w/:05 Hold*

MIN 2 – :45 SLOW Arm Haulers

*Keep elbows tucked to sides and pull hands out to sides w/palms up. Hold for :05 before returning back to center.

(No Measure)

POPULAR POSTS

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.

CrossFit Workouts for Week of 10/07-10/13/2024

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

Kick off the week with the newer benchmark, Andi, where you’ll coach athletes through high-volume weightlifting.

Follow that with a double-under and bike workout that will be both a mental and physical challenge.

Coach athletes through a power clean and thruster complex heavy day on Friday.

Wrap the week with three back-to-back AMRAPs for max reps.

CrossFit Workouts for Week of 9/30-10/06/2024

Welcome to October — a month focused on classic benchmark workouts.

Throughout this month, athletes will take on Nancy, Andi, Fran, Filthy Fifty, Helen, Karen, Diane, and a partner version of Isabel.

Expect rowing and running interval workouts early in October to build toward a long conditioning effort at the end of the month.

Complement this conditioning with heavy days dedicated to the deadlift, overhead squat, and a power clean and thruster complex.

Have fun and be sure to log your scores so you can track and compare all your benchmarks!

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