CrossFit – Wed, Nov 29

Announcements

New Winter Saturday Schedule begins December 2nd!

8:00am Rowing

9:00am Partner WOD

10:00am Barbell Club

CrossFit Fixx – CrossFit

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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 – All

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 – All

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)

KG BB1: (42.5/30)

KG BB2: (52.5/35)

KG BB3: (60/42.5)

KG BB4: (70/47.5)

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)

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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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