CrossFit – Wed, Oct 25

Announcements

Halloween Bar Slam is Saturday, Oct.28.

The event kicks off at 8:30am with warm-ups beginning at 7am. The lifts will be the Snatch and Clean and Jerk, and will be in an Olympic meet format.

Come dressed in your Halloween costume, bring a snack for the potluck. Classes will be cancelled for the day and will resume the following week.

CrossFit Fixx – CrossFit

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Warm-Up

EMOM x 8 MINUTES*  (No Measure)

MIN 1 – :30 Max Single Unders + :30 Ankle Rollouts

MIN 2 – :30 Max Air Squats + :30 Bootstrappers

MIN 3 – :30 Max Single Unders* + :30 Scap Push-Ups

MIN 4 – :30 Max Lunges + :30 Alt Groiners

*Single Unders can progress to Double Unders

Strength

Choose either Overhead Squat OR Front Squat

Overhead Squat (12-10-8*)

*Start Light and build to Moderate. This is a deload week.

(Score is Weight)

Week 4 of 5

Strength | Wave-Loading Cycle

Front Squat (12-10-8*)

*Start Light and build to Moderate. This is a deload week.

(Score is Weight)

Week 4 of 5

Strength | Wave-Loading Cycle

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

12 Overhead Squats (115/75)(95/65)

35 Double Unders (60 Singles)

-Rest 1:30-

AMRAP x 5 MINUTES

12 Front Squats (95/65)(75/55)

35 Double Unders

-Rest 1:30-

AMRAP x 5 MINUTES

12 Thrusters (75/55)(65/45)

35 Double Unders

(Score it Total Rounds + Reps)

Optional Cool Down

EMOM x 6 MINUTES (:45 ON/ :15 OFF) (No Measure)

MIN 1 – Overhead Wall Stretch*

MIN 2 – Calf + Tib Raises

MIN 3 – Pigeon Pose**

*Facing wall, place hands on wall w/straight arms. Push hips back and let the head sink through the arms.

**RND 1 complete on one side, RND 2 switch.

(No Measure)

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