CrossFit – Wed, Dec 6

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

*GENERAL WARM-UP*

1 ROUND

10/10 Big Arm Circles

10/10 Leg Swings

5/5 Moose Antlers

5 Push Up to Pike

10 V-Ups/Tuck-Ups

10 Scap Pull-Ups

into…

*SPECIFIC WARM-UP*

1 ROUND

10 Toe Touch Jumping Jacks

8 Kip Swings

6 Muscle Cleans

6 Strict Press

into…

1 ROUND (Time Permitting)

10 Toe Touch Jumping Jacks

8 Kipping Knee Raises

6 Power Cleans

6 Push Press

Strength

Push Jerk (12-10-8*)

*Start Light and build to Moderate. This is a deload week in the Strength Cycle.

(Score is Weight)

Week 4 of 5

Strength | Wave-Loading Cycle

Workout

4 SETS* (Time)

2-4-6

Push Jerk (135/95)

12-8-6

Toes to Bar

-Rest 1:30 b/t Sets-

(Score is Slowest Set)

*1 SET = 2/12, 4/8, 6/6 then rest. All barbell reps should be performed unbroken…and only slightly heavier than the final loading in the Strength.

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

5 As w/Light Weight

5 Ts w/Light Weight

5 Ys w/Light Weight

15 Banded Upright Rows

1:00 Child’s Pose w/Lat Stretch

-Rest as Needed b/t Sets-

(No Measure)

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CrossFit Workouts for Week of 2/12-2/17/2024

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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