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)
1 ROUND
10 Up-Downs
10 Good Mornings
10 Tuck-Ups
:30 Dead Hang from Pull-Up Bar
Into…
1 ROUND
10 Up-Downs
10 Kang Squats
10 V-Ups
10 Scap Pull-Ups
Into…
1 ROUND
10 Up-Downs
10 Empty Bar Back Squats
10 Strict Knees to Chest
10 Kip Swings
Workout
AMRAP x 8 MINUTES (AMRAP – Reps)
2-4-6 and so on…
Back Squats (135/95)(95/65)
Toes to Bar
(Score is Total Reps)
Post Workout Strength
Back Squat (5×5*)
*Build to a Moderate+ weight and stay Moderate+ across all sets.
(Score is Weight)
Week 1 of 6
Strength | Progressive Overload Cycle
