Announcements
No Classes this Saturday, Feb. 4th due to Valentine’s Day Massacre event. Regular classes resume next week!
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
:30 Jumping Jacks
Into…
1:00 Single Unders
Into…
1:00 Double Unders or Double Attempts
Into…
:30 Jumping Jacks
Then…
AMRAP x 5 MINUTES
5 DB Goblet Squat (Light w/ :01 Pause at the Bottom)
5/5 DB Shoulder Press
5/5 DB Side Lunge
10 Alt. Mountain Climbers
Workout – Performance
Metcon (Time)
FOR TIME
10-9-8-7-6-5-4-3-2-1
DB Goblet Squats (Athlete Choice, AHAP)
5-10-15-20-25-30-35-40-45-50
Double Unders (Unbroken Optional)*
*DU must be performed unbroken to move back to the Squats. If miss a rep, restart the set from zero. Ex: on the set of 20, if you miss at 17 then restart the set of 20 from 0.
(Score is Time)
Workout – Fitness
Metcon (Time)
FOR TIME
10-9-8-7-6-5-4-3-2-1
DB Goblet Squats (Athlete Choice, Heavy)
5-10-15-20-25-30-35-40-45-50*
Double Unders
*Option to Change DU Volume to:
25-25-25-25-25-25-25-25-25-25
or…
5-10-15-20-25-30-35-35-35-35
(Score is Time)
Post-Workout Strength – All
Back Squat (ON AN 15:00 RUNNING CLOCK…
Build to a Moderate Set of 3 Reps*)
*Start Moderate and build to Moderate. Goal is to build off of the Squats from the workout and see how it impacts athlete position in the with the Moderate load.
Week 5 of 7 (Oly Cycle)
(Score is Weight)