CrossFit – Thu, Feb 9

CrossFit Fixx – CrossFit

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Warm-Up

Metcon (No Measure)

2:00 Bike

MIN 1 – EZ into Mod

MIN 2 – Workout Pace

Then Into…

2 SETS

10 Single DB Press (Hold DB Across Chest)

5/5 DB Overhead Step-Back Lunge*

10 DB Glute Bridge-Ups

5/5 Single Leg V-Ups

*Hold DB on opposite side as leg stepping back.

Workout – Performance

Metcon (AMRAP – Rounds and Reps)

ON A 22:00 RUNNING CLOCK…

150/120 Cal Bike

Immediately Into…

AMRAP in Time Remaining of…

5 C2B Pull-Ups

5/5 DB Suitcase Step-Back Lunges (Athlete Choice, Heavy)*

15 Sit-Ups

*Complete all 5 reps on one leg and then all 5 on the other. DB Held on side of the leg stepping back.

(Score is Total Rounds + Reps)

Workout – Fitness

Metcon (AMRAP – Rounds and Reps)

ON A 22:00 RUNNING CLOCK…

120/100 Cal Bike

Immediately Into…

AMRAP in Time Remaining of…

5 Ring Rows*

5/5 DB Suitcase Step-Back Lunges (Athlete Choice, Heavy)**

15 Sit-Ups

*5 Reps should be very challenging with a deep pull to the chest.

**Complete all 5 reps on one leg and then all 5 on the other. DB Held on side of the leg stepping back.

(Score is Total Rounds + Reps)

Finisher

Metcon (No Measure)

3 SETS

12 Glute Bridge-Ups

15 DB Flyes*

18 DB Slides

*Complete from the Floor or Bench.

-Rest As Needed b/t Sets-

(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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