CrossFit – Mon, Oct 23

Announcements

Halloween Bar Slam is Saturday, Oct.28.

The event kicks off at 8:30am with warm-ups beginning at 7am. The lifts will be the Snatch and Clean and Jerk, and will be in an Olympic meet format.

Come dressed in your Halloween costume, bring a snack for the potluck. Classes will be cancelled for the day and will resume the following week.

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

2 ROUNDS

5/5 Staggered Stance Good Mornings

10 Scap Push-Ups

5 Push-Up to Pike

10 Lunges + Twist

5 Jumping Air Squats

Into…

1 ROUND

10 Slow BB Deadlifts

8 Upright Rows

6 Cuban Presses*

12 Alt. Elbow Punches

6 Hang Muscle Cleans

*Complete an Upright Row, sweep the elbows through to bring the BB into the FR, and the Press Overhead. Reverse the steps on the way back down.

Strength

Power Clean (12-10-8*)

*Start Light and build to Moderate. This is a deload week.

(Score is Weight)

Week 4 of 5

Strength | Wave-Loading Cycle

Workout

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
(Score is Total Rounds + Reps)

Optional Cool Down

1-2 SETS (No Measure)

10 Slow Alt. Scorpions

1:00/1:00 Lizard Pose

1:00/1:00 Couch Stretch

-Rest As Needed b/t Sets-

(No Measure)

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