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
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)
