CrossFit – Tue, Dec 12

Announcements

Fa la la la Fixx Holiday Party! Friday, December 15th 5pm to 9pm. Bring: 1. a food or beverage to share 2. your family 3. your best gym-gerbread man/woman cookie or house to be entered into a contest! Be ready for fun and games for all!

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

1 ROUND (MIN 0-4)

2:00 Bike

6 Cat/Cows

6 Elevated Calf Raises (pause in bottom of stretch)

6 Alt. 90-90 Hip Rotations

6 Bootstrappers

Into…

AMRAP x 4 MINUTES

6/4 Cal. Bike (increase pace every round)

4 Air Squats + 4 Jumping Squats

4 Burpees

Strength

Back Squat (ON A 22:00 RUNNING CLOCK…

Build to a 1-Rep Back Squat)

(Score is Weight)

Week 5 of 5

Strength | Wave-Loading Cycle

Workout

IN TEAMS OF 2… (AMRAP – Reps)

ON A 12:00 RUNNING CLOCK…*

150/125 Cal Bike

-Max Synchro Burpees in Time Remaining-

*P1 works on the Bike while P2 rests. Split Bike Cals as needed. Burpees are completed together.

(Score is Reps of Synchro Burpees)

Solo Workout Option

AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)

25/20 Cal Bike

15 Burpees

(Score is Rounds + Reps)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

5/5 Single Leg Glute Bridge-Up

10 Glute Bridge-Ups w/:03 Pause at Top

10 Alt. 90-90 Hip Rotations

10 Cat/Cows

-Rest as Needed b/t Sets-

(No Measure)

POPULAR POSTS

Why Strength Training Is Important As You Age

People can do daily activities with a minimal amount of cardiovascular fitness, but when they don’t have the strength or the muscle power to do daily activities, that’s when they lose their independence. To build muscle, you need to do strength training!

CrossFit Workouts for Week of 2/12-2/17/2024

This week, we have some fun partner workouts, an infamous ‘girl” wod, and more skill prep for the upcoming Open. Check out what workouts we have in store for you this week!

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