CrossFit – Tue, Dec 26

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

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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)

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