August FIXX Focus
Heavy + Slow Lifts
- Welcome to August! This month, we’ll focus on lifting heavy with an emphasis on the slow lifts.
- Look forward to working through heavy back squats, deadlifts, bench presses, and the CrossFit Total at the end of the month.
- Expect one or more workouts a week that are 20 minutes or longer.
- Take advantage of strength and skill work opportunities like muscle-up skill work leading up to the Hero workout Nate this week!
Monday, August 5th
WORKOUT
– SPICY – (RX)
2 rounds for time:
50 wall-ball shots (14/20 lb) (9/10 ft)
50 sit-ups
– MEDIUM-
2 rounds for time:
50 wall-ball shots (10/14 lb) (9/10 ft)
50 sit-ups
– BEGINNER –
2 rounds for time:
25 wall-ball shots (6/10 lb) (9/10 ft)
25 sit-ups
Tuesday, August 6th
STRENGTH
Deadlift
– SPICY –
For load:
3-3-3-3-3-3
Deadlift
– MEDIUM –
Same as RX’d
– MILD –
For load:
5-5-5-5-5-5
Deadlift
FINISHER
2 Rounds for Calories on cardio of choice:
1 minute work
2 minutes rest
Wednesday, August 7th
WORKOUT
Nate
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
Thursday, August 8th
WORKOUT
– SPICY -(RX)
On a 10:00 clock:
1,600-m run
Max calories on any machine in the remaining time
– MEDIUM –
On a 10:00 clock:
1,200-m run
Max calories on any machine in the remaining time
– MILD –
On a 10:00 clock:
800-m run
Max calories on any machine in the remaining time
Friday, August 9th
WORKOUT
– SPICY -(RX)
3 rounds for time:
9 hang power cleans (75/115 lb)
12 thrusters
15 burpees over the bar
– MEDIUM –
3 rounds for time:
9 hang power cleans (55/75 lb)
12 thrusters
15 burpees over the bar
– MILD –
3 rounds for time:
6 hang power cleans (35/45 lb)
9 thrusters
12 burpees over the bar
Saturday, August 10th
WORKOUT
In teams of 2
AMRAP 20:
50 Synchro single-DB box step-ups (20/20 in) (20/35 lb)
50 Synchro single-DB walking lunges (20/35 lb)
100-m single-DB carry
- Carry the dumbbell any way.
- Both partners working at the same time for all movements.
Sunday, August 11th
WORKOUT
– SPICY – (RX)
For time:
400-m run
30 toes-to-bars
400-m run
10 wall walks
400-m run
30 toes-to-bars
400-m run
– MEDIUM –
For time:
400-m run
30 knees-to-chest
400-m run
5 wall walks
400-m run
30 knees-to-chest
400-m run
– MILD –
For time:
200-m run
20 hanging knee raises
200-m run
5 inchworm + push-up
200-m run
20 hanging knee raises
200-m run
