CrossFit – Thu, Feb 2

Announcements

No Classes this Saturday, Feb. 4th due to Valentine’s Day Massacre event. Regular classes resume next week!

CrossFit Fixx – CrossFit

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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)

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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