CrossFit Workouts for Week of 10/9-10/14/2023

Rowing class at CrossFit Fixx

Monday, October 9th

Strength

Bench Press

8-6-4-6-4-2*

Workout – Performance

AMRAP x 12 MINUTES

25 Double Unders

15 Wall Balls (20/14)

5 Box Jumps (24/20)

*Option to sub 50 Single Unders for the Doubles

(Score is Rounds + Reps)

Tuesday, October 10th

Skill

ON A 10:00 RUNNING CLOCK…

Practice Bar Muscle-Ups*

*Options:

Strict Pull-Ups

Banded Strict Pull-Ups

Hips to Rig

(Banded) Bar Muscle-Ups

(No Measure)

Workout

FOR TIME

1000/800m Row

-Immediately Into-

3 ROUNDS

10/10 Single Arm Hang KB Cleans (50/35) RX+(35/26)RX*

10 Up-Down Pull-Ups

-Immediately Into-

1000/800m Row

(Score is Time)

*Option to complete Hang DB Cleans. Complete all 10 Reps on one arm and then all 10 on the other.

Wednesday, October 11th

Strength

Overhead Squat

8-6-4-6-4-2*

Front Squat

8-6-4-6-4-2*

Workout

FOR TIME

30 Overhead Squats OR Front Squats (95/65)

50/40 Cal Bike

30 Overhead Squats OR Front Squats

(Score is Time)

Thursday, October 12th

Workout

EVERY 6:00 x 5 SETS

400m Run

20 Box Step Overs (24/20)

15 Sit-Ups

3 Rope Climbs

-Rest w/ Time Remaining-

*Sub 6 Strict Knees to Elbow for Rope Climbs

(Score is Slowest Set)

Friday, October 13th

Strength

Power Clean

8-6-4-6-4-2*

Workout

EMOM x 12 MINUTES*

1 Deadlift

+

2 Power Cleans

+

3 Front Squats

*MINUTES 1-4: (135/95)

MINUTES 5-8: (155/105)

MINUTES 9-12: (165/115)

(Score is Heaviest Weight)

Saturday, October 14th

Partner Workout

“BEAST OF BURDEN”

FOR TIME*

600m KB Suitcase Carry (Athlete Choice)

60 KB Goblet Lunges

30 Chest to Bars

400m KB Suitcase Carry

60 KB Goblet Lunges

30 Chest to Bars

200m KB Suitcase Carry

60 KB Goblet Lunges

30 Chest to Bars

*P1 & P2 will both complete the KB Suitcase Carries together. They will switch off the KB as needed. P1 & P2 will split Lunges and C2Bs as needed.

(Score is Time)

New to CrossFit Fixx? Book a Free Intro HERE!

POPULAR POSTS

How Do I Stay Motivated to Work Out?

Some people are always fired up to hit the gym, but others find it harder to get moving and stay moving.

If you struggle with motivation at times, here are four tips to help you!

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals. Get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from CrossFit Fixx