Announcements
5:30pm M-F class starts Monday, Jan. 16th!! (5p & 6p combined) Mark your calendars!
T-shirt/Tank/Zipper Hoodie preorder is LIVE! See sign up sheet on front desk. Preorder ends 1/21!
Nutrition Kickstart begins Jan. 16th! 6-week program to get your nutrition dialed in for 2023
CrossFit Fixx – Barbell Club
Warm-Up
2:00 Bike
15 Ring Overhead Openers
20 Dorsiflexion Matrix
2 Rounds:
10 SA Overhead Lunge
10 Band Pull Throughs
10 Down Dogs to PU Shoulder Shrug
2 Rounds:
1st Round w/ PVC — 2nd Round w/ empty BB
10 OHP
10 BTN Snatch Grip Push Press
10 Front Squats
Snatch Grip Behind the Neck Push Press (6 Rounds for weight)
Use 1rm push press as base for %
50% x5
60% x5
70% x5
80% 6×2
Front Squat (Front Squat
50% x5
60% x5
70% x5
80% 6×2)
CORE STRENGTH OVERHAUL L-1 WOD 1 (Weight)
5 Rounds for Quality:
x30 seconds Hollow Hold. Choose the hardest hollow hold position you can maintain for 30 seconds.
Between hollow hold sets perform x10 Bird Dog Rows per side
Optional Olly Lifting Extra Credit
2 Rounds
x1 minute upper thoracic extensions
x10 Band Assisted Quadruped Rotations
Finish x5 minutes max distance double KB front rack carry
With the front rack walks load up pretty heavily with the weights. Then focus on staying as tall and upright as you can throughout the movement. Abs tight so you don’t arch your lower back
1:00ea. Dynamic Couch Stretch
3 Rounds:
20 Banded Hip Hinge
3ea. Hip Hurdles