CrossFit – Mon, Dec 11

Announcements

Fa la la la Fixx Holiday Party! Friday, December 15th 5pm to 9pm. Bring: 1. a food or beverage to share 2. your family 3. your best gym-gerbread man/woman cookie or house to be entered into a contest! Be ready for fun and games for all!

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

3 ROUNDS GENERAL WARM-UP

10/10 Single Leg Calf Raises*

30 Single Unders**

5 Push-Up to Pike

10 Scap Push-Ups

*On set 3 switch to 15 Tibia Raises.

**RND2 complete Tall Jump Single Unders, RND 3 complete 30 Double Unders / 30 Fast Single Unders.

Into…

2-3 SET SPECIFIC WARM-UP (Time Permitting)

7 Barbell Deadlifts

7 Barbell Muscle Clean

6 Alt. Elbow Punches

7 Barbell Strict Press

Strength

Push Jerk (ON A 20:00 RUNNING CLOCK…

Build to a 1-Rep Push Jerk)

(Score is Weight)

Week 5 of 5

Strength | Wave-Loading Cycle

Workout

AMRAP x 8 MINUTES (AMRAP – Rounds and Reps)

35 Double Unders*

5 Push Jerks (75% of 1-Rep)

*Sub 70 Single Unders for DU.

(Score is Rounds + Reps)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

5 As w/Light Weight

5 Ts w/Light Weight

5 Ys w/Light Weight

10 SLOW Arm Haulers

1:00 Foam Roll or Couch Stretch

-Rest as Needed b/t Sets-

(No Measure)

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