CrossFit – Mon, Jul 24

Announcements

Beginning 7/25, all monthly membership billing cycles will be split up to biweekly. i.e. unlimited plans move from $168/month to $84 billed every two weeks, etc. If you have any questions, ask Brice.

Kids & Teens class start times are changing to 3:45pm beginning August 7th.

Teens M & W 3:45 and Kids Tu & Th 3:45 Recurring class plans are available now!

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

AMRAP x 3 MINUTES

15 Toe Touch + Jumping Jacks

10 Calf Raise + Tib Raise

5 Jumping Air Squats

Into…

2 ROUNDS

6 Clean Deadlifts

6 Alt. Elbow Punches

6 Empty Barbell Front Squats

30 Single Unders*

*:30 Double Under practice in 2nd Round

Strength

Squat Clean (1.) Squat Clean*

1×3 (70%)

1×2 (75%)

3×2 (80%))

*Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 7-8.

*Option Power or Deep Power.

(Score is Weight)

-Short Rest b/t P1 & P2-

Clean Pull (2.) Clean Pulls**

3×3 (90%))

**Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 9.

(Score is Weight)

Week 4 of 8 Oly Cycle

Workout

“SPIN CYCLE” (Time)

3 SETS
3 Reps of Barbell Complex (165/115)(115/75)*
60 Double Unders
2 Reps of Barbell Complex
40 Double Unders
1 Rep of Barbell Complex
20 Double Unders

-Rest 2:00 b/t Sets-

*1 Rep of Barbell Complex:
1 Deadlift
+
1 Hang Squat Clean
+
1 Squat Clean

(Score is Total Time)

KG BB: (75/52.5)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

1:00/1:00 Empty Barbell Quad Smash

10 Alt. Wrist Push-Ups

10 SLOW Arm Haulers

-Rest as Needed b/t Sets-

(No Measure)

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