Wednesday

CrossFit Fixx – CrossFit 60

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Warm-up

Warm-up (No Measure)

2 Sets*

10 Banded Clam Shells

10/10 Monster Walks (10 Steps Forward/ 10 Steps Backwards)

Into….

2 Sets

10 Groiners

10 Banded Pull-Throughs **

10 Barbell Kang Squats

30 Singles → 30 Double Unders/Attempts

* Wrap a light band around the knees

** Band is wrapped around the bottom of the rig. Athletes face against the band and pull the band through the legs. (Think KB Swing)

Strength

Metcon (Weight)

3 SETS FOR QUALITY*

5 Tempo Back Squat (21X1, Heavy)

10 Russian KB Swings (Heavy)

1:00 Glute Bridge Hold

*Same weight across all 3 sets.

(Score is Back Squat Weight)

Workout

Metcon (Time)

FOR TIME

45 Back Squats (185/135)|(135/95)*

*Option to come from the rack.

**Every 2:30 beginning at 0:00, perform 15 KB Swings (53/35)|(35/26) + 30 Double Unders.

(Score is Time)

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

KG KB: (24/16)|(16/12)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Legs

(No Measure)

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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