Monday, October 23rd
Strength
Power Clean
12-10-8*
Workout
The Chief
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Tuesday, October 24th
Workout
2 ROUNDS FOR TIME
1000/800m Row
60 Sit-Ups
40/35 Cal Bike
20 Up-Downs to Plate
500/400m Row
30 Sit-Ups
20/15 Cal Bike
10 Up-Downs to Plate
(Score is Time)
Wednesday, October 25th
Strength
Overhead Squat
12-10-8*
Front Squat
12-10-8*
Workout
Metcon
AMRAP x 5 MINUTES
12 Overhead Squats (115/75)(95/65)
35 Double Unders (60 Singles)
-Rest 1:30-
AMRAP x 5 MINUTES
12 Front Squats (95/65)(75/55)
35 Double Unders
-Rest 1:30-
AMRAP x 5 MINUTES
12 Thrusters (75/55)(65/45)
35 Double Unders
(Score it Total Rounds + Reps)
Thursday, October 26th
Workout
EMOM x 16 MINUTES (:45 ON/ :15 OFF)
MIN 1 – Cardio Choice
MIN 2 – Slam Balls (Athlete Choice)
MIN 3 – Rope Climbs*
MIN 4 – Static Hold**
*Option for Strict Knees to Elbow or Tuck-Ups/ V-Ups.
**Static Hold Options:
(Side) Plank
Tuck/Hollow
Wall Sit
Wall HS Hold
(No Measure)
Post Workout Strength
Bench Press
12-10-8*
Friday, October 27th
Workout
“LIFE IN HD”
FOR TIME*
3 ROUNDS
400m Run
21 Deadlifts (225/155)(155/105)
12 Handstand Push-Ups
-Then Immediately Into-
21-15-9
KB Swings (53/35)(35/26)
Pull-Ups**
*This is a combination of 2 Female Benchmark Workouts: Diane and Helen.
**Option for Chest to Bars.
(Score is Time)
Saturday, October 28th
HALLOWEEN BAR SLAM!
The event kicks off at 8:30am with warm-ups beginning at 7am. All athletes participating are encouraged to warm up before competition starts.
The lifts will be the Snatch and Clean and Jerk, and will be ran in Olympic weightlifting meet format. Even if you don’t plan on participating, show up anyway and cheer on your fellow athletes!
Come dressed in your Halloween costume, as there is a prize for best costume. There will be a potluck , so please bring something to share!
Regularly scheduled Saturday classes will be postponed until the following week.
New to CrossFit Fixx? Book a Free Intro HERE!
