Tuesday

CrossFit Fixx – CrossFit 60

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Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES*

4/4 DB Single Leg Kickstand RDL**

6/6 DB Single Arm Upright Rows

8/8 Up Down + DB Sumo Deadlift

*At 4:00 mark, switch to Single Leg RDL’s & Single Arm High Hang High Pulls.

**Kickstand RDL has the non-working leg on its toes in the back, with roughly 5% of weight. This is to prime single leg loading and balance leading up to the full Single Leg RDL.

Strength

Deadlift (Heavy 1-Rep)

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Deadlift

Week 9 of 9

(Score is Weight)

Workout

Metcon (Time)

4 ROUNDS FOR TIME*

10 Alt. DB “No Push-Up” Renegade Rows (50/35)|(35/20)

16 DB “Sumo” Power Cleans

*Every 2:00 starting at 0:00, perform 5 DB Up-Downs.

(Score is Time)

KG DB: (22.5/15)|(15/10)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Twisted Cross (R)

2:00 Twisted Cross (L)

1:00 Down Dog

(No Measure)

POPULAR POSTS

CrossFit Workouts for Week of 10/14-10/20/2024

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

Kick off the week with a 10-round couplet of deadlifts and double-unders on Monday.

Follow that with the classic benchmark workout Fran on Wednesday.

Work on rowing technique and get some “Chad” practice during a long rowing effort on Thursday.

Round out the week with another classic benchmark Filthy Fifty.

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!

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