CrossFit – Fri, Dec 1

Announcements

New Winter Saturday Schedule begins December 2nd!

8:00am Rowing

9:00am Partner WOD

10:00am Barbell Club

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

OPTIONAL MOBILITY ROUND

10 Alt. 90-90 Hip Rotations (option for Alt. Groiners)

10 Alt. Deadbugs

10 Alt. Plank Shoulder Taps

10 Alt. Bird Dogs

Into…

1 ROUND

10 Air Squats* + 10 Jumping Air Squats

10 Alt. Elbow Punches w/Barbell**

5 Up-Downs + 5 Burpees

20 Lateral Hops over Barbell

*Squat w/different stances…wide / narrow / neutral. Focus on an upright torso and keeping the ribs down, towards the hips.

**Barbell can be in the front rack or back rack.

Into…

1-2 ROUNDS (Time Permitting)

4 Clean Deadlifts

4 Hang Muscle Cleans

4 Hang Power Cleans

Strength

Back Squat (6-4-2 | 4-3-2*)

*Start Moderate and build to Heavy. The second wave (4-3-2) should be heavier than the first (6-4-2).

(Score is Weight)

Week 3 of 5

Strength | Wave-Loading Cycle

Workout

“POINT BREAK (PERFORMANCE)” (Time)

FOR TIME

9-7-5-15-12-9

Front Squat (155/105)(115/75)

Bar Facing Burpee

(Score is Time)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

1:00/1:00 Empty Barbell Quad Smash

1:00/1:00 Empty Barbell Pec Smash

10 Alt. 90-90 Hip Rotations

-Rest as Needed b/t Sets-

(No Measure)

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Staying Fit on Summer Vacation: Tips for Working Out While Traveling

Summer vacations are a time to relax, explore new places, and indulge in delicious foods. However, it doesn’t mean you have to abandon your fitness routine altogether. With a bit of planning and creativity, you can stay active and maintain your health goals while enjoying your well-deserved break.

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