Announcements
New Winter Saturday Schedule begins December 2nd!
8:00am Rowing
9:00am Partner WOD
10:00am Barbell Club
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
EMOM x 8 MIN*
MIN 1 – :20 Box Step-Ups + :20 Box Jumps → :20 Box Step Overs + :20 Box Jump Overs
MIN 2 – :40 Alt. MB Around The Worlds → :40 MB Strict Press
MIN 3 – :40 Bootstrap Squats → :40 MB Thrusters
MIN 4 – :40 Bird Dogs → :40 Dead Bugs
*Arrows indicate movement change for the 2nd round of EMOM (minutes 5-8).
Strength
Push Jerk (6-4-2 | 4-3-2*)
*Start Moderate and build to Mod-Heavy. The second wave (4-3-2) should be heavier than the first (6-4-2).
(Score is Weight)
Week 3 of 5
Strength | Wave-Loading Cycle
Workout
AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)
8 Shoulder to Overhead (Athlete Choice, Moderate)*
10 Box Jumps Overs (20)
12 Wall Balls (Athlete Choice)
*Weight Options…
(95/65)
(115/75)
(135/95)
(155/105)
(Score is Rounds + Reps)
Optional Cool Down
2-3 SETS FOR QUALITY (No Measure)
8 Empty Barbell Upright Rows
1:00 Calf Smash on KB Horn or Lacrosse Ball
16 Banded W’s
16 Arm Haulers
-Rest as Needed b/t Sets-
(No Measure)
