CrossFit Workouts for Week of 1/23-1/27/2023

Monday, January 23rd

STRENGTH

5 SETS*

1 Clean Pull +

1 Clean High Pull +

1 Muscle Clean

*Start Light and build to Moderate.

-Rest As Needed b/t Sets-

Week 4 of 7 (Oly Cycle)

(Score is Weight)

WORKOUT (PERFORMANCE)

“ELIZABETH”

FOR TIME

21-15-9

Cleans (135/95)

Ring Dips

(Score is Time)

Option for Power Clean or Squat Clean in today’s workout.

“ELIZABETH (FITNESS)”

FOR TIME

21-15-9

Power Cleans (135/95)*

Hand Release Push-Ups

(Score is Time)

NOTE: Power Clean only.

https://vimeo.com/790241948

Tuesday, January 24th  

STRENGTH (PERFORMANCE)

ON AN 15:00 RUNNING CLOCK…

Build to a Moderate-Heavy Set of 3 Overhead Squats*

*Start Moderate and build to Moderate-Heavy.

Week 4 of 7 (Oly Cycle)

(Score is Weight)

STRENGTH (FITNESS)

ON AN 15:00 RUNNING CLOCK…

Build to a Moderate-Heavy Set of 3 Front Squats*

*Start Moderate and build to Moderate-Heavy.

Week 4 of 7 (Oly Cycle)

(Score is Weight)

WORKOUT (PERFORMANCE)

“THE QUADFATHER”

AMRAP x 15 MINUTES

19 Wall Balls (20/14)

10 Cal Bike*

*Cals increase by 4 Cals each full round.

(Score is Rounds + Reps)

“THE QUADFATHER (Fitness)”

AMRAP x 15 MINUTES

19 Wall Balls (14/10)

10 Cal Bike*

*Cals increase by 2 Cals each full round.

(Score is Rounds + Reps)

https://vimeo.com/790241509

Wednesday, January 25th

STRENGTH

6-6-6-6*

Deadlifts

*Start Moderate-Heavy and build to Heavy.

Week 4 of 7 (Oly Cycle)

(Score is Weight)

WORKOUT

8 SETS (:20 ON/ :10 OFF)*

MOVT 1 – Deadlifts (Athlete Choice, Moderate-Heavy)**

MOVT 2 – Up-Down Over Bar

MOVT 3 – Sit-Ups

-No Additional Rest b/t Sets-

*1 SET = MOVT 1-MOVT 3.

**Goal = Choose a weight that allows you perform 7-10 TNG Reps each interval.

(Score is Total Reps)

https://vimeo.com/790241004

Thursday, January 26th

EXTENDED WARM-UP (PERFORMANCE)

EMOM x 6 MINUTES

MIN 1 – 1-2 Strict Ring Muscle-Ups*

MIN 2 – EZ Cardio (No Measure)

(FITNESS)

EMOM x 6 MINUTES

MIN 1 – 3-5 Strict Pull-Ups

MIN 2 – EZ Cardio

(No Measure)

WORKOUT (PERFORMANCE)

FOR TIME

1200m Run

30 Alt. DB Front Rack Lunges (50/35)

100 Double Unders

Muscle-Ups*

100 Double Unders

30 Alt. DB Front Rack Lunges

1200m Run

*Option: 15 Ring Muscle-Ups OR 25 Bar Muscle-Ups

(Score is Time)

(FITNESS)

FOR TIME

1200m Run

30 Alt. DB Front Rack Lunges (35/20)

150 Single Unders

Pull-Ups*

150 Single Unders

30 Alt. DB Front Rack Lunges

1200m Run

*Option: 15 Burpee Pull-Ups OR 25 Pull-Ups (Score is Time)

https://vimeo.com/790254097

Friday, January 27th

STRENGTH

8-6-4-8-6-4*

Power Snatch

*Start Light-Mod and build to Moderate-Heavy. The second wave of 8-6-4 should be heavier than the first.

(Score is Weight)

Week 4 of 7 (Oly Cycle)

(Score is WEIGHT)

WORKOUT (PERFORMANCE)

EMOM x 12 MINUTE

MIN 1 – 20/15 Cal Bike

MIN 2 – 1 Power Snatch

(Mod-Heavy)*

*Athletes chooses Moderate-Heavy loading to start. Athlete can increase loading each round or stay at the same weight. Athlete has the entire minute to make their lift. Max 3 attempts per minute. Score is the combined total weight of all successful lifts.

 (Score is Total Weight)

WORKOUT (FITNESS)

EMOM x 12 MINUTE

MIN 1 – 15/12 Cal Bike

MIN 2 – 2 Power Snatch (Mod)*

*Athletes chooses Moderate loading to start. Reps do not need to be TNG. Athlete can increase loading each round or stay at the same weight. Athlete has the entire minute to make their lifts. Score is the combined total weight of all successful lifts.

(Score is Total Weight)

https://vimeo.com/790240357

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