CrossFit – Fri, Nov 24

Announcements

New Winter Saturday Schedule begins December 2nd!

8:00am Rowing

9:00am Partner WOD

10:00am Barbell Club

Holiday SURVIVAL Challenge begins November 27th!

A 5-week nutrition program to help you navigate the holiday season.

Registration is open in the Wodify app. Ask a coach to find out how to participate for free!

Use this link in the Wodify app: https://crossfitfixxonline.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=gFhNbDO5007B3ddd1SNyzJ7WM

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

1 ROUND

10 Alt. Lunge-Lunge-Squat

20 Fast Single Unders + 20 Tall Jump Single Unders

5/5 Staggered Stance Good Mornings

Into…

1 ROUND

5 Muscle Cleans + 5 Power Cleans w/ Empty Barbell

:20 Penguin Jumps*

20 Double Unders or 40 Single Unders

10 Back Squats w/Empty Barbell

*Double Tap the hips twice while in the air

Into…

OPTIONAL MOBILITY ROUND

10 Alt. 90-90 Hip Rotations

10 Calf Raises + 10 Tib Raises

10 Alt. Front Rack Elbow Punches

Workout – Performance

“BOOM. ROASTED” (Time)

EVERY 2:00 x 7 SETS

25 Double Unders*

10 Alt. Front Rack Lunges (135/95)

25 Double Unders*

*Double Under Ninjas should try for ‘Unbroken’ Reps.

-Rest w/ Time Remaining-

(Score is Slowest Set)

*One of Three Turkey Day WOW this week!

KG BB: (60/42.5)

Workout – Fitness

“BOOM. ROASTED (FITNESS)” (Time)

EVERY 2:00 x 7 SETS

50 Single Unders

10 Alt. Front Rack Lunges (95/65)

50 Single Unders

-Rest w/ Time Remaining-

(Score is Slowest Set)

*One of Three Turkey Day WOW this week!

KG BB: (42.5/30)

Post-Workout Skill – All

Back Squat (8-6-4 | 6-4-2*)

*Start Light and build to Mod+. The second wave (6-4-2) should be heavier than the first (8-6-4).

(Score is Weight)

Week 2 of 5

Strength | Wave-Loading Cycle

POPULAR POSTS

CrossFit Workouts for Week of 12/09-12/15/2024

This month, we’ll continue to focus on Open workouts and testers as we approach the upcoming CrossFit Games season.

Start the week with a fun front squat and double-dumbbell farmers carry couplet on Monday.

On Wednesday, power through a heavy 1-rep thruster EMOM, followed by a max-rep set.

Embrace this month’s theme on Saturday as you and a partner tackle Event 10 from the 2021 CrossFit Games.

CrossFit Workouts for Week of 12/02-12/08

Welcome to December, a month focused on Open workouts and testers to help prepare for the upcoming CrossFit Open.

This month aims to give athletes insights into their fitness levels in specific movements and time domains.

Expect benchmarks like Open Workout 24.1, Fight Gone Bad, Christine, and Open Workout 23.1.

Work through shoulder press, thruster, power snatch, and front-rack lunge heavy days.

Aim to hit a heavy 1-rep-max lift immediately after higher reps at moderate loads.

Round out a great year and gear up for 2025!

CrossFit Workouts for Week of 11/25-12/1/2024

Welcome to the last week of November, where we’ll round out our focus on Olympic weightlifting and transition into prioritizing Open workouts and testers in December.

Start this week with a rowing and ring dip couplet, where complementary movement patterns and decreasing distances allow athletes to maintain intensity on the rower.

On Tuesday, balance mechanics and push PRs as you build to a 1-rep-max snatch and clean and jerk.

Post Thanksgiving fun yet grueling kettlebell partner workout on Saturday.

Wrap the week with a Hero workout in honor of U.S. Marine Corps Sergeant Matthew T. Abbate.

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