Announcements
New Winter Saturday Schedule begins December 2nd!
8:00am Rowing
9:00am Partner WOD
10:00am Barbell Club
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
2-3 ROUNDS
10 Jumping Jacks
5 Cat Cows
10 Hollow Rocks
5 Push-Up to Pike
10 Banded Plate Good Mornings*
*Tie a band to the rig and step into the band. Band should be at hip height. Facing away from where the band is attached, athletes will perform a Good Morning with holding a plate pulled into their chest.
Strength – All
Deadlift (6-4-2 | 4-3-2*)
*Start Moderate and build to Heavy. The second wave (4-3-2) should be heavier than the first (6-4-2).
(Score is Weight)
Week 3 of 5
Strength | Wave-Loading Cycle
Workout – Performance
Diane (Time)
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups
(Score is Time)
KG BB: (100/70)
Workout – Fitness
“DIANE (FITNESS)” (Time)
FOR TIME
21-15-9
Deadlifts (155/105)
Hand Release Push-Ups
(Score is Time)
KG BB: (70/47.5)
Optional Cool Down
2-3 SETS FOR QUALITY (No Measure)
10/10 Wrist Nerve Glides*
5/5 Single Leg Prone Leg Lift Stretch**
10 SLOW Alt. Bird Dogs
-Rest as Needed b/t Sets-
*Place an outstretched arm against the wall or post on the rig, with palm against the surface and fingers pointed down. Slowly lower head away from the arm. Hold for :03-:05 then release.
**Lying face down, bend one knee to 90 degrees. Lift thigh off ground while squeezing the glutes. Hold for :03-:05 before lowering.
(No Measure)
