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

View Public Whiteboard

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

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.

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals. Get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from CrossFit Fixx