CrossFit – Wed, Jan 3

Announcements

Come test your endurance and strength for the New Year!

Saturday, January 6th at 8am (Blast Off) and 9am (Lift Off)

BLAST OFF- Test your endurance with a 400 meter run and 2000 meter row for time and a 2 minute bike sprint for calories.

LIFT OFF – Test your 1 rep max weight for Back Squat, Bench Press and Deadlift (come a few minutes early to warm up your moves).

Sign up sheet is on front desk!

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

LINE DRILLS (~4:00)

100m Run

25’ High Kicks

25’ Toe Touches

25’ Side Shuffle

25’ Karaoke

25’ High Knees

25’ Butt Kickers

100m Run

Into…

2 ROUNDS (~6:00)

10 KB Deadlifts*

8 Slow Ring Rows

6 Scap Pull-Ups

4 Push-Up to Pike**

4 Up-Downs

*RND 2 complete Russian KB Swings.

**RND 2 complete 6 Hand Release Push-Ups.

Workout

ON A 22:00 RUNNING CLOCK… (AMRAP – Rounds and Reps)

1 Mile Run

Immediately Into…

AMRAP in Time Remaining of…

2 Ring Muscle-Ups / Bar Muscle-Ups*

4 Handstand Push-Ups / 4 DB Strict Press (50/35)(35/20)

8 KB Swings (53/35)(35/26)

(Score is Rounds + Reps)

*Sub with 2 Up-Down Pull-Ups

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

8 Empty KB Upright Rows

1:00 Calf Smash on KB Horn or Lacrosse Ball

16 SLOW Arm Haulers

-Rest as Needed b/t Sets-

(No Measure)

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