CrossFit Workouts for Week of 10/16-10/21/2023

Come workout and hangout with us at CrossFit Fixx

Monday, October 16th

Strength

Overhead Squat

6-4-2 | 4-3-2*

Front Squat

6-4-2 | 4-3-2*

Workout

ON A 11:00 RUNNING CLOCK…

20 Overhead Squats OR Front Squats (135/95)

-Immediately Into-

6 ROUNDS

5 Shoulder to Overhead

50 Double Unders

-Immediately Into-

Max Overhead Squats OR Front Squats in Time Remaining…

(Score is Total Max Overhead or Front Squats)

*Sub 80 Single Unders for 50 Double Unders

Tuesday, October 17th

Strength

Power Clean

6-4-2 | 4-3-2*

Workout

3 SETS

200m Run

10 Hang Power Cleans (155/105)(115/75)

200m Run

5 Hang Power Cleans

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

Wednesday, October 18th

Skill

EMOM x 6 MINUTES*

Pressing Skill Work…

Option A…

2 Strict Handstand Push-Ups

+

3 Kipping Handstand Push-Ups

Option B…

2 DB Deficit Push-Up

+

3 Pike Push-Ups

*Complex must be completed unbroken.

(No Measure)

Workout

AMRAP x 16 MINUTES

5 Strict Handstand Push-Ups*

10 Box Jumps (30/24)(24/20)

15 Air Squats

20 V-Ups

*Option for Box Pike Push-Ups.

(Score is Rounds + Reps)

Thursday, October 19th

Extended Warm-up

EMOM x 8 MINUTES

MIN 1 – 5 Deadlifts*

MIN 2 – :40 Gymnastics Practice**

*Start Light and build to workout weight.

**Gymnastics Options:

(Banded) Pull-Ups

Chest to Bars

Ring Muscle-Ups

(No Measure)

Workout

FOR TIME*

2000/1800m Row

60 Deadlifts (225/155)(155/105)

20 Ring Muscle-Ups**

*Partition reps and movements as needed.

**Option for 60 Pull-Ups or 30 Up-Down Pull-Ups**.

(Score is Time)

Friday, October 20th

Strength

Bench Press

6-4-2 | 4-3-2*

Workout

Metcon

AMRAP x 6 MINUTES

20/15 Cal Bike

20 Slam Balls (Athlete Choice)

20 Walking Alt. Lunges

-Rest 1:00-

AMRAP x 4 MINUTES

15/12 Cal Bike

15 Slam Balls

-Rest 1:00-

AMRAP x 2 MINUTES

Max Cal Bike

(Score is Total Reps)*

*Each Cal in final AMRAP = 1 Rep.

Saturday, October 21st

Strength

EMOM x 7 MINUTES*

1 Power Snatch

+

2 Hang Squat Snatch**

*Start Light-Moderate and build to Moderate-Heavy.

**Option for Deep Power.

(Score is Weight)

Partner Workout

IN TEAMS OF 2…

3 ROUNDS FOR TIME*

60 Wall Balls (Athlete Choice)

50 Burpees Over Bar

Hang Snatches (Athlete Choice)**

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

**Option for Power or Squat.

R1 = 40 Reps @ Light

R2 = 30 Reps @ Light-Mod

R3 = 20 Reps @ Moderate.

(Score is Time)

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