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
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)
