Sunday

CrossFit Fixx – CrossFit 60

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Warm-up

Warm-up (No Measure)

200m Run

Into…

3 SETS

8 I.Y.T’s*

8 Alt. Box Step-Ups

*Perform with small plates or DB’s in each hand. In a bent over position with arms straight, create the shapes of I.Y.T. with your arms…like the YMCA Dance! 1 REP = I + Y + T

Workout

Metcon (No Measure)

3-4 SETS FOR QUALITY

10 DB Bent Over Row (Athlete Choice)

20 Single DB Crush Grip Curl

20 Alt. DB Slides

10 Single DB Lateral Box Step Overs (20)*

1:00 Plank Option**

-Rest 1:30 b/t Sets-

*Hold DB in the Goblet Position

**Each Set must be a different plank option…

Plank Option 1: Weighted Plank

Plank Option 2: Side Plank (L/R)

Plank Option 3: Reverse Plank

(No Measure)

Finisher

Metcon (Time)

FOR TIME

100 Russian Twists*

30 V-Ups

*Each side is 1 Rep.

(Score is Time)

POPULAR POSTS

CrossFit Workouts for Week of 10/07-10/13/2024

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

Kick off the week with the newer benchmark, Andi, where you’ll coach athletes through high-volume weightlifting.

Follow that with a double-under and bike workout that will be both a mental and physical challenge.

Coach athletes through a power clean and thruster complex heavy day on Friday.

Wrap the week with three back-to-back AMRAPs for max reps.

CrossFit Workouts for Week of 9/30-10/06/2024

Welcome to October — a month focused on classic benchmark workouts.

Throughout this month, athletes will take on Nancy, Andi, Fran, Filthy Fifty, Helen, Karen, Diane, and a partner version of Isabel.

Expect rowing and running interval workouts early in October to build toward a long conditioning effort at the end of the month.

Complement this conditioning with heavy days dedicated to the deadlift, overhead squat, and a power clean and thruster complex.

Have fun and be sure to log your scores so you can track and compare all your benchmarks!

CrossFit Workouts for Week of 9/23-9/28/2024

In September, we highlight Hero workouts, honoring individuals who lost their lives

Pump up yourself up for a mental and physical grind through a 3K row on Wednesday.

Thursday we celebrate Coach Mario’s birthday with a team workout involving two of his favorite movements.

We have a partner variation of the Hero workout Badger on Saturday as we round out this month’s focus.

Sunday we have with a muscle-up and thruster couplet that will continue to develop your skills with the movements.

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