CrossFit – Tue, Nov 7

Announcements

New Barbell program begins Tuesday, Nov. 7th taught by coach Cole! Weekly classes will be Tuesdays & Thursdays at 5:30pm and Saturdays at 7:00am. Reserve your spot in the Wodify app!

CrossFit Fixx – CrossFit

View Public Whiteboard

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

20 Bunny Hops or Single Unders

10 PVC Pass Throughs

10 Groiners + Twist

10 Air Squats

Into…

2 ROUNDS (Time Permitting)

30 Single Single High Jump (Double Unders Optional)

10 BB Elbow Punches

6 PVC Front Squats*

8 PVC Snatch Grip Push Press*

6 PVC OH Squats*

*Use a BB on RND 2.

Strength

Choose either Overhead OR Front Squat

Overhead Squat (ON A 22:00 RUNNING CLOCK…

Build to a 1-Rep Overhead Squat)

(Score is Weight)

Week 5 of 5

Strength | Wave-Loading Cycle

Front Squat (ON A 22:00 RUNNING CLOCK…

Build to a 1-Rep Front Squat)

(Score is Weight)

Week 5 of 5

Strength | Wave-Loading Cycle

Workout

AMRAP x 8 MINUTES (AMRAP – Rounds and Reps)

1-2-3-and so on…

Front Squat (155/105)

20-30-40-and so on…

Double Unders

*Sub 40-50-60-and so on…

Single Unders for Double Unders

(Score is Rounds + Reps)

Optional Cool Down

EMOM x 9 MINUTES (No Measure)

MIN 1 – 10 Elevated Calf Raises + 10 Tib Raises

MIN 2 – :45 Kneeling to Sit Stretch*

MIN 3 – :45 Empty Barbell Quad Smash

*Start in a kneeling position, on both knees. With big toes touching and laces towards the ground, slowly sit hips back down towards heels.

(No Measure)

POPULAR POSTS

CrossFit – Tue, Dec 5

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 20 Calf Raises 10 Alt. Cossack Squats 10 Glute Bridges 10 Wall

CrossFit – Tue, Dec 5

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 20 Calf Raises 10 Alt. Cossack Squats 10 Glute Bridges 10 Wall

CrossFit – Mon, Dec 4

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 4 x 25’ Side Shuffles 6 Inch Worms 8 Tuck-Ups 10 Hand

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