CrossFit – Fri, Oct 27

Announcements

Halloween Bar Slam is Saturday, Oct.28.

The event kicks off at 8:30am with warm-ups beginning at 7am. The lifts will be the Snatch and Clean and Jerk, and will be in an Olympic meet format.

Come dressed in your Halloween costume, bring a snack for the potluck. Classes will be cancelled for the day and will resume the following week.

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

GENERAL WARM-UP

2 ROUNDS

3 Shuttle Runs

9 Russian KB Swings*

6 Push-Up to Pike

9 Ring Rows

Into…

SPECIFIC WARM-UP

1 ROUND

5 Tempo Deadlifts (30X1)

5 Scap Pull-Ups + 5 Kip Swings

:10 Handstand Hold/20 Shoulder Taps**

*2nd Round perform American Swings

**Performance Track will perform HS Hold, Fitness Track will perform Shoulder Taps

Workout

“LIFE IN HD” (Time)

FOR TIME*

3 ROUNDS

400m Run

21 Deadlifts (225/155)(155/105)

12 Handstand Push-Ups

-Then Immediately Into-

21-15-9

KB Swings (53/35)(35/26)

Pull-Ups**

*This is a combination of 2 Female Benchmark Workouts: Diane and Helen.

**Option for Chest to Bars.

(Score is Time)

Optional Cool Down

FOR QUALITY (No Measure)

200m Cool Down Walk

-Into-

1-2 ROUNDS

:30/:30 Wrist Circles

10 Slow Cat Cows

1:00/1:00 Calf or Forearm KB Smash

(No Measure)

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