Announcements
No Barbell Club at 5:30pm on Tuesday 12/26 and Thursday 12/28. It will return on Saturday, 12/30.
On Monday, 1/1/2024, Coach Mario created a special New Years “Countdown to 2024” workout to be done at 8:30am and noon. No other classes will be held that day.
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
5 Cal Bike (legs only)
5 Cal Bike (arms only)
5 Cal Bike (legs + arms)
Into…
2 ROUNDS
5 Bodyweight Kang Squats*
5 Empty Barbell Upright Rows
10 Alt. Elbow Punches
5 Tall/Vertical Jumps
Into…
1:00 Bike
*Option to add an empty barbell in the second round.
Strength
EVERY 1:30 x 6 SETS* (Weight)
1 Power Clean
+
2 Hang Power Cleans
*Start Light and end Moderate-Heavy.
(Score is Weight)
Workout
ON A 12:00 RUNNING CLOCK… (Calories)
Max Cal Bike*
*Every 2:00, including 0:00, complete Reps of Hang Power Cleans (135/95)(95/65)*.
Hang Power Clean Reps:
RND1 = 12
RND 2 = 10
RND 3 = 8
RND 4 = 6
RND 5 = 4
RND 6 = 2
(Score is Total Cals)
Optional Finisher
2-3 SETS (No Measure)
:30 Plank Hold
:30 Dead Hang Hold
:30 Hollow Body Hold
:30 Chin Over the Bar Hold
-Rest As Needed b/t Sets-
(No Measure)
