CrossFit – Sat, Mar 4

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

AMRAP x 4 MINUTES

:30 Cal Bike (EZ PACE)

6 Alt. Samson Lunges

8 Scap Push-ups

10 Shoulder Taps

Into…

AMRAP x 4 MINUTES

:30 Cal Bike (MOD PACE)

5 Scap Pull-Ups or Kip Swings

8 Ring Rows

10 Air Squats

Workout – Performance

Metcon (Time)

EMOM x 24 MINUTES

MIN 1&2 – 25/20 Cal Bike

MIN 3 – 5 Pull-Ups + 10 Push-Ups + 15 Air Squats

MIN 4 – Rest

*Today’s a great day to introduce a friend to this style of training. Adjust the workout as needed to meet their needs and have fun!

(Score is Slowest Bike)

Partner Workout Option – Performance

IN TEAMS OF 2… (AMRAP – Rounds and Reps)

AMRAP x 24 MINUTES**

20 Pull-Ups

40 Push-Ups

50/40 Cal Bike

60 Air Squats

*Today’s a great day to introduce a friend to this style of training. Adjust the workout as needed to meet their needs and have fun!

**Split work as needed. P1 works while P2 Rests.

(Score is Total Rounds + Reps)

Workout – Fitness

Metcon (Calories)

EMOM x 24 MINUTES

MIN 1&2 – 1:30 Cal Bike

MIN 3 – 4 Ring Rows + 6 Push-Ups + 12 Air Squats

MIN 4 – Rest

*Today’s a great day to introduce a friend to this style of training. Adjust the workout as needed to meet their needs and have fun!

(Score is Total Cal Bike)

Partner Workout Option – Fitness

IN TEAMS OF 2… (AMRAP – Rounds and Reps)

AMRAP x 24 MINUTES**

20 Ring Rows

30 Push-Ups

40/30 Cal Bike

50 Air Squats

*Today’s a great day to introduce a friend to this style of training. Adjust the workout as needed to meet their needs and have fun!

**Split work as needed. P1 works while P2 Rests.

(Score is Total Rounds + Reps)

Cool Down

Metcon (No Measure)

2-3 ROUNDS

10 Alt. 90-90 Hip Rotations

:30/:30 Banded Overhead Distraction

1:00 EZ Bike*

*Nasal Breathing Only

(No Measure)

POPULAR POSTS

CrossFit Workouts for Week of 11/11-11/17/2024

Throughout November, we’ll continue to focus on Olympic Weightlifting.

Start this week with CHAD1000X in memory of Chad Wilkinson, who died by suicide on Oct. 29, 2018. Join the CrossFit community as we honor Chad’s life and legacy and raise awareness for suicide prevention.

Follow that with a quick couplet of wall-ball shots and double-unders on Wednesday.

Continue the month’s theme with heavy snatches with run efforts thrown in for fun on Thursday.

After Monday’s effort; be sure to stretch and scale accordingly throughout the week to allow for recovery.

CrossFit Workouts for Week of 11/4-11/10/2024

Welcome to November, a month focused on heavy days dedicated to developing the snatch and clean and jerk.

Expect a higher volume of light, moderate, and heavy barbell cycling.

Work on Olympic lifting-focused skill work for additional practice.

We will see benchmarks and Hero workouts such as CHAD1000X, Nate, and Open workout variations.

CrossFit Workouts for Week of 10/28-11/03/2024

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

Kick off the week with a fun twist on a classic as athletes take on Heavy Grace.

Shift gears on Tuesday that has athletes partner up for a 30-minute max-distance effort on the machine of their choice.

Round out the week with Dia de los Deadlifts!

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