CrossFit – Sat, Dec 16

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Up-Downs

8 Lateral Box Step-Overs

8 Alt. Lunges

10 Tuck-Ups

Into…

1-2 ROUNDS (Time Permitting)

5 Burpees

6 Box Jump Overs

6 Air Squats

6 V-Ups

12 Alt. Elbow Punches

Workout

IN TEAMS OF 2… (AMRAP – Reps)

4 SETS

AMRAP x 4 MINUTES

10 Front Squats (Athlete Choice)

10 Toes to Bar

-Rest 1:00 b/t Sets-

*P1 will complete a full round while P2 completes Max Burpee Box Jump Overs (Athlete Choice). Once P1 completes a round, partners will switch. Athletes will pick up where they left off.

(Score is Total Burpee Box Jump Overs)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

20 Alt. KB Horn Taps

10 Alt. Groiners w/Twist*

5 Up Dog to Down Dogs

-Rest as Needed b/t Sets-

*Option to straighten the front leg after the groiner.

(No Measure)

POPULAR POSTS

CrossFit Workouts for Week of 10/07-10/13/2024

Throughout October, we’ll continue to focus on classic benchmark workouts.

Kick off the week with the newer benchmark, Andi, where you’ll coach athletes through high-volume weightlifting.

Follow that with a double-under and bike workout that will be both a mental and physical challenge.

Coach athletes through a power clean and thruster complex heavy day on Friday.

Wrap the week with three back-to-back AMRAPs for max reps.

CrossFit Workouts for Week of 9/30-10/06/2024

Welcome to October — a month focused on classic benchmark workouts.

Throughout this month, athletes will take on Nancy, Andi, Fran, Filthy Fifty, Helen, Karen, Diane, and a partner version of Isabel.

Expect rowing and running interval workouts early in October to build toward a long conditioning effort at the end of the month.

Complement this conditioning with heavy days dedicated to the deadlift, overhead squat, and a power clean and thruster complex.

Have fun and be sure to log your scores so you can track and compare all your benchmarks!

CrossFit Workouts for Week of 9/23-9/28/2024

In September, we highlight Hero workouts, honoring individuals who lost their lives

Pump up yourself up for a mental and physical grind through a 3K row on Wednesday.

Thursday we celebrate Coach Mario’s birthday with a team workout involving two of his favorite movements.

We have a partner variation of the Hero workout Badger on Saturday as we round out this month’s focus.

Sunday we have with a muscle-up and thruster couplet that will continue to develop your skills with the movements.

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