CrossFit – Wed, Dec 27

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)

GENERAL WARM-UP

2 ROUNDS

10 Toe Touch Jumping Jacks

20 Shoulder Taps

30 Mountain Climbers

10 Scap Pull-Ups

Into…

SPECIFIC WARM-UP

2 ROUNDS

6 Up-Downs

6 Push-Up to Pike

6 Hanging Knee Tucks

6 Single Arm Alt. Ring Rows

Skill

ON AN 8:00 RUNNING CLOCK… (No Measure)

Practice Rope Climbs*

*Practice getting feet as high as possible before clamping.

(No Measure)

Workout

EMOM x 20 MINUTES (AMRAP – Reps)

MIN 1 – 1-3 Rope Climbs or 5-7 Strict Pull-Ups

MIN 2 – 10 Strict Handstand Push-Ups or DB Strict Press (Athlete Choice, Moderate)

MIN 3 – Max Burpees

MIN 4 – Rest

(Score is Lowest Round of Burpees)

Optional Cool Down

FOR RECOVERY (No Measure)

8:00 of Yoga Flow…

Suggested Flow:

1:00 Pigeon (R)

1:00 Dragon (R)

1:00 Pigeon (L)

1:00 Dragon (L)

1:00 Frog Stretch

1:00 Child’s Pose

2:00 Rebound

(No Measure)

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People can do daily activities with a minimal amount of cardiovascular fitness, but when they don’t have the strength or the muscle power to do daily activities, that’s when they lose their independence. To build muscle, you need to do strength training!

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This week, we have some fun partner workouts, an infamous ‘girl” wod, and more skill prep for the upcoming Open. Check out what workouts we have in store for you this week!

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