CrossFit Workouts for Week of 10/5-10/9/2020

Monday, October 5th   

STRENGTH

6-6-6*

Deadlift

*Start and end heavier than last week.

(Score is Weight)

WORKOUT

EMOM x 4 MINUTES

12/10 Cal Bike

Into…

EMOM x 3 MINUTES

10 Deadlifts

(Athlete Choice)*

Into…

EMOM x 4 MINUTES

12/10 Cal Bike

Into…

EMOM x 3 MINUTES

10 Deadlifts

*Weight should be moderate-heavy to heavy.

(Score is Weight)

Tuesday, October 6th

STRENGTH

3 SETS FOR QUALITY

15 Tempo Kneeling Double Arm Landmine Press (31X1)*

:45 Plate Gun Hold

*Keep weight moderate.

(Score is Weight)

WORKOUT

FOR TIME

40-30-20-10

Push Press (95/65)|(65/45)

30-20-10-5

Box Jumps (24/20)

15-15-15-15

Burpees

(Score is Time)

Wednesday, October 7th     

STRENGTH

EMOM x 10 MINUTES*

5 Power Cleans

*Sets 1-5 moderate-heavy.

Sets 6-10 heavy.

(Score is Weight)

WORKOUT

AMRAP x 14 MINUTES

7 Power Cleans (155/105)|(115/75)

21 Pull-Ups

63 Double Unders

(Score is Rounds + Reps)

Thursday, October 8th   

STRENGTH

6-6-6*

Back Squat

*Start and end heavier than last week.

(Score is Weight)

BENCHMARK WORKOUT

“PAINKILLER”

5 SETS ON A 2:00 RUNNING CLOCK…

8 Thrusters (115/75)|(75/55)

8 Toes to Bar

Max Cal Row in Remaining Time

-Rest 1:00 b/t Sets-

(Score is Calories)

Friday, October 9th

STRENGTH

6-6-6*

Strict Press

*Start and end heavier than last week.

(Score is Weight)

WORKOUT

10 ROUNDS FOR TIME

10 Up-Downs

10 Push-Ups

10 Sit-Ups

(Score is Time)

Saturday, October 10th

STRENGTH

3 SETS FOR QUALITY

20 Alt. Hanging Toes to Ring or Rig

15 Feet Elevated Glute Bridge

1:00 DBL KB Front Rack Hold

-Rest As Needed b/t Sets-

(No Measure)

WORKOUT

FOR TIME

125/100 Cal Bike*

*At the top of each minute athletes will complete 7 Slam Balls (30/15)|(20/10).

(Score is Time)

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