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

View Public Whiteboard

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)

POPULAR POSTS

CrossFit Workouts for Week of 11/11-11/17/2024

Throughout November, we’ll continue to focus on Olympic Weightlifting.

Start this week with CHAD1000X in memory of Chad Wilkinson, who died by suicide on Oct. 29, 2018. Join the CrossFit community as we honor Chad’s life and legacy and raise awareness for suicide prevention.

Follow that with a quick couplet of wall-ball shots and double-unders on Wednesday.

Continue the month’s theme with heavy snatches with run efforts thrown in for fun on Thursday.

After Monday’s effort; be sure to stretch and scale accordingly throughout the week to allow for recovery.

CrossFit Workouts for Week of 11/4-11/10/2024

Welcome to November, a month focused on heavy days dedicated to developing the snatch and clean and jerk.

Expect a higher volume of light, moderate, and heavy barbell cycling.

Work on Olympic lifting-focused skill work for additional practice.

We will see benchmarks and Hero workouts such as CHAD1000X, Nate, and Open workout variations.

CrossFit Workouts for Week of 10/28-11/03/2024

Throughout October, we’ll continue to focus on classic benchmark workouts.

Kick off the week with a fun twist on a classic as athletes take on Heavy Grace.

Shift gears on Tuesday that has athletes partner up for a 30-minute max-distance effort on the machine of their choice.

Round out the week with Dia de los Deadlifts!

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals. Get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from CrossFit Fixx