CrossFit Workouts for Week of 9/6-9/11/2021

Monday, September 6th

SKILL

ON A 10:00 RUNNING CLOCK…

Practice J-Clamp Rope Climb Technique & Rope Ascents / Descents

(No Measure)

HERO WORKOUT

“SISSON”

AMRAP x 20 MINUTES*

1 Rope Climb

5 Burpees

200m Run

*Wear a vest if you have one.

https://vimeo.com/593859029/2ecfe8f624

Tuesday, September 7th

WORKOUT

5 ROUNDS FOR TIME

500/400m Row

10 Shoulder to Overhead (135/95)|(95/65)

10 Back Rack Reverse Lunges

(Score is Time)

https://vimeo.com/593858759/a1e4852e73

Wednesday, September 8th    

WORKOUT

4 SETS

ON A 5:00 RUNNING CLOCK…

COMPLETE 2 ROUNDS

10 Ring Rows

20 Jumping Air Squats

30 Double Unders

Then Immediately Into…

Max Cal Bike in Time Remaining…

-No Additional Rest b/t Sets-

(Score is Total Calories)

FINISHER

“TABATA”

8 SETS (:20 ON /:10 OFF)

MOVT 1 – Push-Ups

MOVT 2 – Push-Up Plank

*Alt. Movements for 8 Sets Total.

(Score is Reps of Push-Ups)

https://vimeo.com/593858573/1d9df17c75

Thursday, September 9th

SKILL

3 SETS

3 Hang Power Cleans*

Then immediately Into…

5 Strict Hanging Knee Raise

+ 5 Kipping Knees to Chest

+ 5 Toes to Bar

-Rest 1:00 b/t Sets-

*Increase weight on Power Clean Each Set. Athletes can come down between movements.

(No Measure)

WORKOUT

FOR TIME

30 Toes to Bar

7 Hang Power Cleans (205/145)|(145/105)

10 Deadlifts

20 Toes to Bar

7 Hang Power Cleans

15 Deadlifts

10 Toes to Bar

7 Hang Power Cleans

20 Deadlifts

(Score is Time)

https://vimeo.com/593858399/92a48d65b7

Friday, September 10th

STRENGTH

10-8-6*

Tempo Back Squat or Tempo Front Squat**

*Start Moderate and Build to Mod-Heavy. Do not go super Heavy.

**Tempo Per Set…

Set 1: (31X1)

Set 2: (21X1)

Set 3: (11X1)

WORKOUT

“SPEED DEMON”

3 ROUNDS FOR TIME

30 Single DB Front Squat (35/25)|(25/20)

30 Up-Downs

-Hard Cap 8:00-

(Score is Time)

https://vimeo.com/593858179/2cc2a20d96

Saturday, September 11th   

HERO WORKOUT*

“9/11”

FOR TIME

2001m Run*

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

11 Thrusters (155/105)|(115/75)

11 Chest-to-Bar Pull-Ups

11 Power Cleans

11 Handstand Push-Ups

11 Hang Power Clean

11 Toes to Bar

11 Deadlifts

11 Push Jerks

2001m Row

*Original workout format attributed to CF BelAir.

**Athletes may start with either the run or the row and finish the workout with the other.

(Score is Time)

HSPU OPTION 1: Pike Push-Ups

HSPU OPTION 2: Barbell or DB Strict Press

https://vimeo.com/593857984/67bd64867c

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