Thursday

CrossFit Fixx – CrossFit

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Warm-up

Warm-up (No Measure)

2 SETS

5 Inch-Worms

10 Strict Press w/:02 Pause

20 Crossbody Mountain Climbers

40 Single Unders

Into…

2 SETS

5 Cuban Presses

10 Air Squats

10 Up-Downs

25 Double Unders

Extended Warm-up

Metcon (No Measure)

ON A 8:00 RUNNING CLOCK…

Build up to Workout Weights for Shoulder to Overhead*

*Barbell comes from floor.

(No Measure)

Workout

Metcon (Time)

FOR TIME*

10-9-8-7-6

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

Up-Downs Over Bar

Immediately Into…

5-4-3-2-1

Shoulder to Overhead (185/135)|(135/95)

Up-Downs Over Bar

*After each set complete 25 ‘Unbroken’ Double Unders. If miss before 25 are completed, start that set of DU back at 0. Max 3 attempts per set, then complete 25 reps and move on. No additional penalty.

(Score is Time)

KG BB1: (60/42.5)|(42.5/30)

KG BB2: (85/60)|(60/42.5)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Foam Roll Upper Back

1:00 Foam Roll Lat (L)

1:00 Foam Roll Lat (R)

1:00 Foam Roll Upper Back

(No Measure)

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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