CrossFit – Tue, Nov 21

Announcements

New Winter Saturday Schedule begins December 2nd!

8:00am Rowing

9:00am Partner WOD

10:00am Barbell Club

Holiday SURVIVAL Challenge begins November 27th!

A 5-week nutrition program to help you navigate the holiday season.

Registration is open in the Wodify app. Ask a coach to find out how to participate for free!

Use this link in the Wodify app: https://crossfitfixxonline.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=gFhNbDO5007B3ddd1SNyzJ7WM

We will be closed on Thansgiving Day, 11/23.

On Friday, 11/24 we will have classes at 6am & 8:30am. All other classes cancelled for the day.

Regular schedule resumes Saturday, 11/25.

Happy Thanksgiving!!

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

2 ROUNDS

300m/250m Row

12 Alt. Step-Ups

12 Glute Bridge-Ups

3-5 SLOW Jefferson Curls

Into…

1 ROUND

300m/250m Row

8 Barbell RDLs

8 Box Jumps

8 Cat/Cows

Strength

Deadlift (8-6-4 | 6-4-2*)

*Start Light and build to Mod+. The second wave (6-4-2) should be heavier than the first (8-6-4).

(Score is Weight)

Week 2 of 5

Strength | Wave-Loading Cycle

Workout

3 ROUNDS FOR TIME* (Time)

500/400m Row

21 Box Jumps (24/20)

12 Unbroken Deadlifts (185/135)(135/95)

(Score is Time)

*Inspired by CF workout ‘Christine’ (bodyweight DL). We programmed a standard weight for UB DL.

Optional Cool Down

EMOM x 9 MINUTES (No Measure)

MIN 1 – 5 Slow Eccentric Calf Raises w/:01 Pause in Bottom*

MIN 2 – 12 Alt. Bird Dogs**

MIN 3 – 5 Slow Up-Dog to Down Dog

*Stand on an Elevated Surface.

**Focus on keeping ribs pulled down towards hips when arm/leg is extended.

(No Measure)

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