Sunday

CrossFit Fixx – CrossFit 45

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Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MVMT 1 – 12 SLOW Alt. Pike Shoulder Taps + Tuck Hold in remainder of time

MVMT 2 – 10 Med. Ball Front Squats + Med. Ball Goblet Squat Hold in remainder of time

MVMT 3 – 8 Med. Ball Thrusters + Sit-Ups in remainder of time

Post-Workout Strength

Metcon (AMRAP – Reps)

3 SETS FOR MAX REPS

1:00 – Chin-Ups

1:00 – Pike or Box Push-Ups

1:00 – Slow Deadbugs

(Score is Reps)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

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

20 Weighted Sit-Ups*

20 Alt. DB Hang Snatches (50/35)|(35/20)

*Use Wall Ball for sit-up weight.

(Score is Time)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

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

200 Weighted Sit-Ups

200 Alt. DB Hang Snatch (50/35)|(35/20)

*Use Wall Ball for Sit-Up weight.

**P1 works while P2 rests. Alternate as needed between partners.

(Score is Time)

POPULAR POSTS

CrossFit Workouts for Week of 11/11-11/17/2024

Throughout November, we’ll continue to focus on Olympic Weightlifting.

Start this week with CHAD1000X in memory of Chad Wilkinson, who died by suicide on Oct. 29, 2018. Join the CrossFit community as we honor Chad’s life and legacy and raise awareness for suicide prevention.

Follow that with a quick couplet of wall-ball shots and double-unders on Wednesday.

Continue the month’s theme with heavy snatches with run efforts thrown in for fun on Thursday.

After Monday’s effort; be sure to stretch and scale accordingly throughout the week to allow for recovery.

CrossFit Workouts for Week of 11/4-11/10/2024

Welcome to November, a month focused on heavy days dedicated to developing the snatch and clean and jerk.

Expect a higher volume of light, moderate, and heavy barbell cycling.

Work on Olympic lifting-focused skill work for additional practice.

We will see benchmarks and Hero workouts such as CHAD1000X, Nate, and Open workout variations.

CrossFit Workouts for Week of 10/28-11/03/2024

Throughout October, we’ll continue to focus on classic benchmark workouts.

Kick off the week with a fun twist on a classic as athletes take on Heavy Grace.

Shift gears on Tuesday that has athletes partner up for a 30-minute max-distance effort on the machine of their choice.

Round out the week with Dia de los Deadlifts!

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