CrossFit – Fri, Dec 8

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

GENERAL WARM-UP

AMRAP x 6 MINUTES

200/150m Row

20 Jumping Jacks

10 Alt. Lunges

8 Up-Downs

Into…

2-3 ROUNDS (Time Permitting)

5 SLOW Good Mornings

4 Alt. Groiners + Thoracic Twist

5 Kang Squats

5 SLOW Air Squats

5 Jumping Air Squats

Strength

Back Squat (12-10-8*)

*Start Light and build to Moderate. This is a deload week in the Strength Cycle.

(Score is Weight)

Week 4 of 5

Strength | Wave-Loading Cycle

Workout

ON A 16:00 RUNNING CLOCK… (AMRAP – Rounds and Reps)

1750/1600m Row

-Immediately Into-

AMRAP In Time Remaining…

10 Thrusters (75/55)(45/35)

10 Up-Downs Over Bar

15 Sit-Ups

(Score is Rounds + Reps)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

5 Bodyweight Kang Squats

10 Arm Haulers

15 Glute Bridge Ups

1:00/1:00 Couch Stretch

-Rest as Needed b/t Sets-

(No Measure)

POPULAR POSTS

Why Strength Training Is Important As You Age

People can do daily activities with a minimal amount of cardiovascular fitness, but when they don’t have the strength or the muscle power to do daily activities, that’s when they lose their independence. To build muscle, you need to do strength training!

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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