CrossFit Workouts for Week of 2/7-2/11/2022

Monday, January 7th       

SKILL

ON A 10:00 RUNNING CLOCK…

Practice Ring Muscle-Ups

+

Strict RMU Transitions

*Drill Suggestions…

False Grip Ring Row

False Grip Kipping

Jumping False Grip Transition

Kipping Hips to Ring

(No Measure)

WORKOUT

“ANNIE-UP”

FOR TIME

50-40-30-20-10

Double Unders

2-4-6-8-10

Ring Muscle-Ups

50-40-30-20-10

Sit-Ups*

*GHD Optional

(Score is Time)

RMU Option 1: Jumping Ring Muscle-Ups

RMU Option 2: Burpee Pull-Ups

https://vimeo.com/672565517/1103dfab6a

Tuesday, February 8th     

STRENGTH

2×3

1×3

Overhead Squat

*All working sets @ Mod-Heavy weight. If you have a 1RM OHS, the first sets of 3 should be roughly 90-95%, the sets of 3 should be roughly Heavier than the previous 2 sets. Focus on perfect movement. Week 6 of 8

(Score is Weight)

WORKOUT

2 ROUNDS FOR TIME

35/28 Cal Bike

25 Box Jumps (24/20)

10 Overhead Squats or Front Squats (165/115)|(115/75)

(Score is Time)

https://vimeo.com/672565336/daa29e78e7

Wednesday, February 9th        

WORKOUT

EMOM x 20 MINUTES

MIN 1 – 15 Burpee Over Bar

MIN 2 – Max Hang Power Cleans (135/95)|(95/65)

MIN 3 – 1:00 Front Rack Hold*

MIN 4 – Rest

*Accumulate as much time as possible in the Front Rack.

(Score is Reps of Cleans)

POST-WORKOUT STRENGTH

3 SETS FOR REPS

Max Strict Knees to Elbow or Strict Toes to Bar

-Rest 1:30 b/t Sets-

(Score is Total Reps)

https://vimeo.com/672565121/2f7344a1d2

Thursday, February 10th

WORKOUT

“OPEN 17.4”

AMRAP x 13 MINUTES

55 Deadlifts (225/155)|(155/105)

55 Wall Balls (20/14)|(14/10)

55 Cal Row

55 Handstand Push-Ups

(Score is Rounds + Reps)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

https://vimeo.com/672564818/172a87015c

Friday, February 11th

STRENGTH

ON A 25:00 RUNNING CLOCK…

1.) Build to a Heavy 5-Rep Bench Press

(Score is Weight)

-Rest Quickly Before Part 2-

2.) Max Bench Press (@ 75% of Part A)*

*Must be unbroken. Once the barbell is not moving, the set is complete.

(Score is Reps)

WORKOUT

FOR TIME

21-15-9-15-21

Alt. Jumping Lunges* Hand Release Push-Ups *L+R = 1-Rep (Score is Time

https://vimeo.com/672564619/62fe8984f2

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