CrossFit – Fri, Oct 6

Announcements

Bring-A-Friend Day is Saturday, October 7th! Invite friends and family to any of the Saturday classes so they can experience fun and fitness at Fixx!

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

1-2 ROUNDS

8 SLOW Arm Haulers

8 Alt. 90-90 Hip Rotations

4/4 Supine Hamstring Sciatic Floss

8 Alt. Deadbugs

Into..

AMRAP x 4 MINUTES

4 Alt. Step-Overs

4 Lunge-Lunge-Squat w/PVC*

4 Vertical Jumps

*During the Lunges, perform PVC pass thrus. When you Squat, place PVC in Front Rack or Overhead position.

Strength

Choose from Overhead Squat OR Front Squat

Overhead Squat (10-8-6-8-6-4*)

*Start Light and build to Mod+. The second wave should be heavier than the first.

(Score is Weight)

Week 1 of 5

Strength | Wave-Loading Cycle

Front Squat (10-8-6-8-6-4*)

*Start Light and build to Mod+. The second wave should be heavier than the first.

(Score is Weight)

Week 1 of 5

Strength | Wave-Loading Cycle

Workout

“FORMULA ONE” (Time)

FOR TIME

15-15-15-15-15

Box Jump Overs (24/20)

5-10-15-10-5

Overhead Squats OR Front Squats (135/95)

(Score is Time)

Optional Cool Down

FOR QUALITY (No Measure)

1:00/1:00 Empty Barbell Quad Smash

1:00/1:00 Empty Barbell Pec Smash

(No Measure)

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