Announcements
No Classes this Saturday, Feb. 4th due to Valentine’s Day Massacre event. Regular classes resume next week!
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
AMRAP x 4 MINUTES
16 Jumping Jacks
12 Alt. Barbell Elbow Punches
8 Barbell Good Mornings
4 Barbell Strict Press
Into…
1-2 ROUNDS (TIME PERMITTING)
12 Power Drops* (BW ONLY)
8 Barbell High Hang High Pulls
4 Barbell High Hang Muscle Cleans
2 Inch Worms + Push-Up
*Start on your tip-toes with your feet under your hips and your hands at your side. Jump and DROP into a power position; feet should move to shoulder width landing in a quarter squat with hips back and chest tall. As you drop, pull your hands up to your shoulders and get your elbows high as if you were receiving a barbell in the front rack.
Strength – All
Clean and Jerk (6-5-4-3-2*)
*Power Clean & Jerks.Reps must be Touch and Go. Start Moderate and Build Moderate-Heavy.
Week 5 of 7 (Oly Cycle)
(Score is Weight)
Workout – Performance
CrossFit Games Open 15.4 (AMRAP – Reps)
8-Minute ARMAP of:
3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
(Score is Total Reps)
KG BB: (85/57)
NOTE: W.O.W. this our pick for epic workout of the week! Last Seen Open 2015.
Workout – Fitness
“OPEN 15.4 — NCFIT REMIX” (AMRAP – Reps)
AMRAP x 8 MINUTES*
3 Hand Release Push-Ups
3 Power Cleans (135/95)
6 Hand Release Push-Ups
3 Power Cleans
9 Hand Release Push-Ups
3 Power Cleans
12 Hand Release Push-Ups
6 Power Cleans
15 Hand Release Push-Ups
6 Power Cleans
18 Hand Release Push-Ups
6 Power Cleans
21 Hand Release Push-Ups
9 Power Cleans
And so on…
*Add 3 reps to the Hand Release Push-Ups each round, and 3 reps to the Clean every 3 rounds.
(Score is Total Reps)
KG BB: (60/42.5)
NOTE: W.O.W. this our pick for epic workout of the week! Last Seen Open 2015. The original adjusted version of 15.4 was: AMRAP x 8 MINUTES of 10 Push Press (95/65) + 10 Power Cleans (115/75). Athletes can choose to perform this version if they previously tested 15.4.
Optional Finisher
Metcon (No Measure)
“TABATA”
8 SETS (:20 ON/ :10 OFF)*
Hollow Body Rocks
*During :10 Rest hold Hollow Body.
(No Measure)
