CrossFit – Mon, Nov 13

Announcements

New Winter Saturday Schedule begins December 2nd!

8:00am Rowing

9:00am Partner WOD

10:00am Barbell Club

CrossFit Fixx – CrossFit

View Public Whiteboard

Warm-Up

Warm-Up (No Measure)

1:00 Bike (EZ Pace)

Into…

2 ROUNDS

10 Banded Pull Aparts

5-Up-Downs + 5 Burpees

10 Alt. Deadbugs

5 Empty Barbell Strict Press w/ :01 Pause Overhead

5 Pause Kip Swings*

*RND2 complete 3 Kipping Knees to Chest + 3 Kipping Straight Leg Raises.

Into…

16/13 Cal Bike Time Trial (70-80% effort)

Strength

Push Jerk (10-8-6 | 8-6-4*)

*Start Light and build to Mod+. The second wave (8-6-4) should be heavier than the first (10-8-6).

(Score is Weight)

Week 1 of 5

Strength | Wave-Loading Cycle

Workout

AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)

16/13 Cal Bike

12 Toes to Bar

8 Burpees Over Bar

3 Shoulder to Overhead (135/95)

(Score is Rounds + Reps)

Optional Cool Down

EMOM x 9 MINUTES (No Measure)

MIN 1 – 8-12 SLOW Rower Hamstring Curls

MIN 2 – :25/:25 Side Plank Hold

MIN 3 – :45 Childs Pose

(No Measure)

POPULAR POSTS

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals. Get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from CrossFit Fixx