Announcements
Sign up for the 2023 CrossFit Intramural Open!! Sign up at then front desk!
HELP WANTED! We need judges and volunteers for VDM on Saturday, Feb. 4th. Sign up sheet is on the front desk!
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
200m Group Jog
Into…
3 ROUNDS
10 Banded Dante Rows
10 Alt. Banded Deadbugs
10 Banded Hip Pull Throughs*
10 Arm Haulers
Into…
200m Group Jog
*Band attached to the rig at hip height. Face away from the rig while holding the band between the legs. Hinge back then squeeze the glutes/flex the quads to pull the band through the legs, finishing in a tall, neutral position.
Strength – All
Deadlift (4-4-4-4*)
*Start Heavy and build to Heavy+.
Week 5 of 7 (Oly Cycle)
(Score is Weight)
Workout – Performance
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
2 Rope Climb*
5 Deadlifts (275/185)
25 Sit-Ups
*2 Rope Climbs can be subbed for 6 Strict Pull-Ups
(Score is Rounds + Reps)
KG BB: (125/85)
Workout – Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
3 Strict Pull-Ups*
5 Deadlifts (205/145)
25 Sit-Ups
*3 Strict Pull-Ups can be subbed for 1 Rope Climb
(Score is Rounds + Reps)
KG BB: (90/65)
