CrossFit – Sat, Jan 6

Announcements

Come test your endurance and strength for the New Year!

Saturday, January 6th at 8am (Blast Off) and 9am (Lift Off)

BLAST OFF- Test your endurance with a 400 meter run and 2000 meter row for time and a 2 minute bike sprint for calories.

LIFT OFF – Test your 1 rep max weight for Back Squat, Bench Press and Deadlift (come a few minutes early to warm up your moves).

Sign up sheet is on front desk!

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

3 ROUNDS

10/10 Single Leg Calf Raises

35 Single Unders*

10 Air Squats

10 BB Strict Press

*Switch to Double Unders on RND 3.

Into…

1 OPTIONAL ROUND MOBILITY (Time Permitting)

6 Alt. Samson Lunges

6 Kang Squats

12 Alt. Elbow Punches

:20 BB OH Hold

Strength

Push Press (5-4-3-2*)

*Start Moderate and build to Heavy. After every set of Push Press perform :40 of Jump Rope Practice (Doubles or Singles).

(Score is Weight)

Workout

IN TEAMS OF 2… (Time)

20 ROUNDS FOR TIME

5 Thrusters (Athlete Choice, Light)

20 Double Unders or Single Unders

*P1 completes a full round while P2 rests. Once a full round is complete, P2 completes their round. Partners complete 10 rounds each for a total of 20 rounds.

(Score is Time)

Optional Cool Down

3 SETS FOR QUALITY (No Measure)

5/5 Single Leg Glute Bridge-Up

10 Glute Bridge-Ups w/:03 Pause at Top

10 Alt. 90-90 Hip Rotations

10 Cat/Cows

-Rest as Needed b/t Sets-

(No Measure)

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People can do daily activities with a minimal amount of cardiovascular fitness, but when they don’t have the strength or the muscle power to do daily activities, that’s when they lose their independence. To build muscle, you need to do strength training!

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This week, we have some fun partner workouts, an infamous ‘girl” wod, and more skill prep for the upcoming Open. Check out what workouts we have in store for you this week!

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