CrossFit – Sat, Dec 2

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)

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)

POPULAR POSTS

Staying Fit on Summer Vacation: Tips for Working Out While Traveling

Summer vacations are a time to relax, explore new places, and indulge in delicious foods. However, it doesn’t mean you have to abandon your fitness routine altogether. With a bit of planning and creativity, you can stay active and maintain your health goals while enjoying your well-deserved break.

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