CrossFit – Fri, Dec 15

Announcements

Fa la la la Fixx Holiday Party! Friday, December 15th 5pm to 9pm. Bring: 1. a food or beverage to share 2. your family 3. your best gym-gerbread man/woman cookie or house to be entered into a contest! Be ready for fun and games for all!

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

LINE DRILLS (25FT EACH)

Knees to Chest

Heels to Butt

Leg Cradles

Shoo the Chicken

High Knees

Butt Kickers

Carioca

Into…

SPECIFIC WARM-UP

2 ROUNDS

100m Run

10 Glute Bridges

10 Slow Deadbugs

10 BB Good Mornings

Strength – All

Deadlift (ON A 22:00 RUNNING CLOCK…

Build to a 1-Rep Deadlift)

(Score is Weight)

Week 5 of 5

Strength | Wave-Loading Cycle

Workout – Performance

FOR TIME (Time)

800m Run

20 Deadlifts (225/155)

400m Run

10 Deadlifts

(Score is Time)

KG BB: (100/70)

Workout – Fitness

FOR TIME (Time)

600m Run

20 Deadlifts (155/105)

300m Run

10 Deadlifts

(Score is Time)

KG BB: (70/47.5)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

12 Alt. Deadbugs

6 Alt. Wrist Circles

3/3 SLOW Moose Antlers

1:00 Rebound Pose

-Rest as Needed b/t Sets-

(No Measure)

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CrossFit Workouts for Week of 2/12-2/17/2024

This week, we have some fun partner workouts, an infamous ‘girl” wod, and more skill prep for the upcoming Open. Check out what workouts we have in store for you this week!

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