Announcements
Sign up for the 2023 CrossFit Intramural Open!! Sign up at then front desk!
HELP WANTED! We need judges and volunteers for VDM on Saturday, Feb. 4th. Sign up sheet is on the front desk!
CrossFit Fixx – Barbell Club
Warm-Up
2:00 Bike
4 x 4 90/90 Breathing
2 Rounds:
10 Leg Lowering
10 Quadruped Shoulder Taps
10 Open Books
10 Lateral Lunge To Overhead Reach
2 Round:
1st Round w/ PVC — 2nd Round w/ empty BB
10 BTN Snatch Grip Push Press
10 Back Squats
Snatch Grip Behind the Neck Push Press (6 Rounds for weight)
1×5 at 50% Push Press Max
1×3 at 60%
1×3 at 70%
6×3 at 80%
Back Squat (3×5 at 50/60/70
6×3 at 80%)
CORE STRENGTH OVERHAUL L-1 WOD 3 (Time)
Perform 3 rounds of:
x1 minute GHD back extensions (or until fatigued)
x15 9090 Overhead Raise
5/4/3 Hollow Hold Wall Walks
Optional Olly Lifting Extra Credit
x1 minute Open Book per side
3 rounds:
x12 Downward Dog
x8 Turkish Sit Ups
2 x 20ea. Bretzel
5 x 5ea. Reverse Leg Raise
2 x MAX Front Plank with Hip Extension
