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)
RUNNING PREP (6:00 MINUTES)
200m Run
25’ Calf Walk
25’ Side Lunges
25’ Samson Lunges
25’ High Knees
25’ Butt Kickers
25’ High Kicks
400m Run
Into..
2-3 ROUNDS (Time Permitting)
5 Cat/ Cows
5 Sumo Good Mornings + 5 Sumo Squats*
10 Tuck-Ups w/ :01 Pause at Top
40 Single Unders**
*Perform 5 SGM then 5 SS.
**RND2-3 Complete :20-:30 Double Unders.
Workout – Performance
AMRAP x 22 MINUTES* (AMRAP – Rounds and Reps)
30 Double Unders
15 V-Ups
7 Sumo Deadlifts**
*At 0:00 & at 11:00 complete an 800m Run. Pick up where you left off when back.
**Deadlift Weight Options:
(185/135)
(225/155)
(275/185)
(Score is Rounds + Reps)
KG BB1: (85/60)
KG BB2: (100/70)
KG BB3: (125/85)
Workout – Fitness
AMRAP x 22 MINUTES (AMRAP – Rounds and Reps)
60 Single Unders
15 Tuck-Ups
7 Sumo Deadlifts**
*At 0:00 & at 11:00 complete an 800m Run. Pick up where you left off when back.
**Deadlift Weight Options:
(135/95)
(155/105)
(185/135)
(Score is Rounds + Reps)
KG BB1: (60/42.5)
KG BB2: (70/47.5)
KG BB3: (85/60)
Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
AMRAP x 22 MINUTES*
60 Double Unders
30 V-Ups or Tuck-Ups
14 Sumo Deadlifts (Athlete Choice)**
*Workout starts with a 800m Run. Partners run together. For all other movements, P1 works while P2 rests. Split work as needed. At the 11:00 mark, both partners will complete another 800m Run together and pick up where they left off in the AMRAP when back.
(Score is Rounds + Reps)
Optional Cool Down
2-3 SETS FOR QUALITY (No Measure)
5/5 Sciatic Nerve Floss
10/10 Single Arm Seated Banded Lat Pulldown
5/5 Single Arm Wrist Nerve Floss
-Rest as Needed b/t Sets-
(No Measure)
