CrossFit – Thu, Aug 3

Announcements

Kids & Teens class start times are changing to 3:45pm beginning August 7th.

Teens M & W 3:45 and Kids Tu & Th 3:45 Recurring class plans are available now!

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

2 ROUNDS (6:00 CAP)

100m Run @ Mod Pace

6 Empty Barbell Strict Press

6 Air Squats

6 Straight Leg Sit-Ups

6 Cat Cows

Into…

2 ROUNDS

200m Run @ Hard Pace

6 Empty Barbell Push Press

6 Jumping Lunges

6 V-Ups

6 Broad Jumps

Strength

Split Jerk (3×2 (80-90%)*)

*Based off 1RM Clean & Jerk. If no 1RM, complete sets at RPE 8-9.

(Score is Weight)

Week 5 of 8 Oly Cycle

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES*

100m Run

5 Shoulder to Overhead (185/135)(135/95)

200m Run

10 Shoulder To Overhead (155/105)(115/75)

400m Run

15 Shoulder To Overhead (135/95)(95/65)

600m Run

20 Shoulder To Overhead (95/65)(75/55)

800m Run

25 Shoulder to Overhead (65/45)(45/35)

*If an athlete completes the final round of 800m Run + 25 Shoulder to Overhead, they begin back at the top. The BB weight will stay at the final weight of (65/45)(45/35).

(Score is Total Rounds + Reps)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

15 Empty Barbell Bicep Curls

10 Alt. Deadbugs

15 Empty Barbell Wide Grip Bent Over Rows

10 Alt. Bird Dogs

-Rest as Needed b/t Sets-

(No Measure)

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