CrossFit – Thu, Jan 4

Announcements

Come test your endurance and strength for the New Year!

Saturday, January 6th at 8am (Blast Off) and 9am (Lift Off)

BLAST OFF- Test your endurance with a 400 meter run and 2000 meter row for time and a 2 minute bike sprint for calories.

LIFT OFF – Test your 1 rep max weight for Back Squat, Bench Press and Deadlift (come a few minutes early to warm up your moves).

Sign up sheet is on front desk!

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

AMRAP x 4 MINUTES

:30s Cardio Choice #1

8 Alt. Lunges

4/4 Single Arm DB Strict Press

8 Box Step-Ups

8 Tuck-Ups or Sit-Ups

Into…

AMRAP x 4 MINUTES

:30s Cardio Choice #2

4/4 S.A. Front Rack Lunges

4/4 S.A. Push Press

8 Box Jumps

8 V-Ups or Tuck-Ups

Skill

EMOM x 8 MINUTES (No Measure)

MIN 1 – :50 Alt. Turkish Get-Up Practice (Athlete Choice, No Load or Light)

MIN 2 – :50 2 Alt. Box Step-Ups + 1 Box Jump (Athlete Choice)

(No Measure)

Workout

3 SETS FOR QUALITY (No Measure)

3:00 Cardio Choice

2/2 KB/DB Turkish Get-Up (Athlete Choice, Light-Mod)

10 Tuck-Up + V-Up*

8/8 KB/DB Goblet Box Step-Up (Athlete Choice, Light-Mod)

16 Box Jumps (Athlete Choice)

-Rest 1:00 b/t Sets-

*1 Rep= 1 Tuck-Up + 1 V-Up.

(No Measure)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

20 Alt. KB Horn Taps

10 Alt. Groiners w/Twist*

5 Up Dog to Down Dogs

-Rest as Needed b/t Sets-

*Option to straighten the front leg after the groiner.

(No Measure)

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