CrossFit Workouts for Week of 9/21-9/26/2020

Monday, September 21st  

STRENGTH

6 SETS

1 Snatch Grip Deadlift +

1 High Hang Power Snatch +

1 Hang Power Snatch

-Rest as Needed b/t Sets-

(Score is Weight)

WORKOUT

4 SETS

50 Double Unders

10 Hang Power Snatch (115/75)|(75/55)

200m Run

-Rest 1:00 b/t Sets-

(Score is Time)

Tuesday, September 22nd  

STRENGTH

8-8-8*

Back Squat

*Start moderate build to moderate-heavy.

(Score is Weight)

BENCHMARK WORKOUT

“VIBRANIUM”

2 ROUNDS FOR TIME

16 Box Jumps (30/24)|(24/20)

18 Toes to Bar

20 Front Squats (155/105)|(115/75)

-Hard Cap 10:00-

(Score is Time)

Wednesday, September 23rd    

STRENGTH

8-8-8*

Strict Press

*Start moderate build to moderate-heavy.

(Score is Weight)

WORKOUT

5 SETS*

AMRAP x 2 MINUTES

5 Push Press (115/75)|(75/55)

10 Up-Downs Over Bar

-Rest 1:00 b/t Sets-

*Pick up where you left off each set.

(Score is Rounds + Reps)

Thursday, September 24th   

STRENGTH

8-8-8* Deadlift

*Start moderate build to moderate-heavy.

(Score is Weight)

WORKOUT

EVERY 1:30 x 8 SETS

8 Deadlifts (Athlete Choice) +

Max Plank Hold (Score is Weight)

Friday, September 25th

STRENGTH

EMOM x 10 MINUTES

MIN 1 – 5/5 Front Rack Reverse Lunges

MIN 2 – :50 Weighted Glute Bridges

(Score is Weight)

BENCHMARK WORKOUT

“TRIDENT”

AMRAP x 4 MINUTES

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

-Rest 1:00-

AMRAP x 4 MINUTES

Max Cal Row

-Rest 1:00-

AMRAP x 4 MINUTES

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

*Last seen 2/27/2020

(Score is Reps)

Saturday, September 26th

POST WORKOUT STRENGTH

4 SETS*

10/10 DBL KB Strict Press*

100′ KB OH Walk**

-Rest :30 b/t Sets-

*Athlete will Front Rack both KBs and complete 10 reps on one side with the other KB in the FR position. They will then switch sides.

**Athletes will hold one KB overhead and one in the FR position, walk 50′, switch sides and walk 50′ back.

(Score is Weight)

WORKOUT

AMRAP x 16 MINUTES

400m Run

10/10 KB Hang Clean

(Athlete Choice)

20 Slam Balls (20/10)

(Score is Rounds + Reps)

POPULAR POSTS

Why Strength Training Is Important As You Age

People can do daily activities with a minimal amount of cardiovascular fitness, but when they don’t have the strength or the muscle power to do daily activities, that’s when they lose their independence. To build muscle, you need to do strength training!

CrossFit Workouts for Week of 2/12-2/17/2024

This week, we have some fun partner workouts, an infamous ‘girl” wod, and more skill prep for the upcoming Open. Check out what workouts we have in store for you this week!

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