CrossFit Workouts for Week of 10/28-11/03/2024

About the week

  • 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!

Monday, October 28th

Workout

Heavy Grace

– SPICY – (RX)
For time:
30 clean and jerks (155/225 lb)

– MEDIUM –
For time:
30 clean and jerks (105/155 lb)

– MILD –
For time:
30 clean and jerks (55/75 lb)

Tuesday, October 29th

Workout

– SPICY – (RX)
On a 30:00 clock with a partner:
Machine of choice for distance
– Trade off as desired.
– Starting at :00 and again every 2:00 partners each perform 10 burpees together.

– MEDIUM –
On a 30:00 clock with a partner:
Machine of choice for distance
– Trade off as desired.
– Starting at :00 and again every 2:00 partners each perform 7 burpees together.

– MILD –
On a 30:00 clock with a partner:
Machine of choice for distance
– Trade off as desired.
– Starting at :00 and again every 2:00 partners perform 3 burpees together.

Wednesday, October 30th

Workout

– (SPICY – RX)
21-15-9 reps for time:
Hang power snatches (65/95 lb)
Overhead squats

– MEDIUM –
21-15-9 reps for time:
Hang power snatches (45/65 lb)
Overhead squats

– MILD –
21-15-9 reps for time:
Hang power snatches (35/45 lb)
Overhead squats

Post-Workout Strength

Turkish Get Up

Post-workout:
4 sets:
6 alternating Turkish get-ups
– Rest 1:00 between sets.
– Use a single kettlebell or dumbbell.

Thursday, October 31st

Workout

– SPICY – (RX)
3 rounds for time:
15 push presses (95/135 lb)
15 toes-to-bars

– MEDIUM –
3 rounds for time:
15 push presses (65/95 lb)
15 knees-to-armpits

– MILD –
3 rounds for time:
10 push presses (35/45 lb)
10 hanging leg raises

Post-workout Strength:
10:00 clock:
Find a heavy 3-rep push press

Friday, November 1st

Workout

– SPICY – (RX)
5 x 4:00 rounds:
30 Russian KB swings (35/53 lb)
Max-cal row
– Rest 1:00 between rounds.
– Score is total calories.

– MEDIUM –
5 x 4:00 rounds:
20 Russian KB swings (35/53 lb)
Max-cal row
– Rest 1:00 between rounds.
– Score is total calories.

– MILD –
4-5 x 4:00 rounds:
12 Russian KB swings (18/26 lb)
Max-cal row
– Rest 1:00 between rounds.
– Score is total calories.

Saturday, November 2nd

Workout

Dia de los Deadlifts

– SPICY – (RX)
For load:
1-rep-max back squat
1-rep-max shoulder press
1-rep-max deadlift

– MEDIUM –
Same as Rx’d

– MILD –

Same as Rx’d

Sunday, November 3rd

Workout

– SPICY – (RX)
2 rounds for time:
800-m run
60 double-unders
40 DB goblet carry reverse lunges (35/50 lb)

– MEDIUM –
2 rounds for time:
800-m run
40 double-unders
40 DB goblet carry reverse lunges (20/35 lb)

– MILD –
2 rounds for time:
400-m run
40 single-unders
20 DB goblet carry reverse lunges (15/25 lb)

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POPULAR POSTS

CrossFit Workouts for Week of 10/21-10/27/2024

Get ready for a week filled with benchmarks we all know and love!

Kick it off with a fun twist on a beloved classic as athletes take on Triple Isabel with a partner!

Follow that with Helen on Tuesday, Diane on Wednesday, and Karen on Thursday.

Get ready for a long endurance effort, complete with running and rowing on Friday.

As we wrap up the week, balance that out with three sprint efforts, each decreasing in reps.

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.

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