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
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)
