- by Brice Helms
- 0 minute read
CrossFit – Fri, Dec 29
Announcements
On Monday, 1/1/2024, Coach Mario created a special New Years “Countdown to 2024” workout to be done at 8:30am and noon. No other classes will be held that day.
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
1 ROUND
30 Single Unders
10 Good Mornings
10 Scap Pull-Ups
10 Ring Rows
Into…
1 ROUND
30 Single-Single-Double Unders OR Single-Single-Tall Jumps
10 KB Deadlifts
10 False Grip Ring Rows
Into…
1 ROUND
30 Double Unders
10 Russian KB Swings
5 Dynamic Kips
:10 Top of Ring Support
:10 Bottom of Ring Support
Skill – All
EMOM x 5 MINUTES (No Measure)
Gymnastics Option Practice*
*Gymnastics Options:
1-3 Bar or Ring Muscle-Ups
1-3 Banded Transitions
3-5 Kipping Pull-Ups
3-5 Vertical Ring Rows
(No Measure)
Workout – Performance
EVERY 3:00 x 5 SETS (AMRAP – Reps)
50 Double Unders
20 KB Swings (53/35)
Max Muscle-Ups in Time Remaining*
-Rest 1:30 b/t Sets-
*Option for Bar or Ring.
(Score is Lowest Muscle-Up Reps)
KG KB: (24/16)
Workout – Fitness
EVERY 3:00 x 5 SETS (AMRAP – Reps)
100 Single Unders
20 KB Swings (35/26)
Max Pull-Ups in Time Remaining*
-Rest 1:30 b/t Sets-
*Option for Banded or Jumping.
(Score is Lowest Pull-Up Reps)
KG KB: (16/12)
Optional Cool Down
EMOM x 9 MINUTES (No Measure)
MIN 1 – :25/:25 Single Arm Slam Ball or KB Overhead Hold
MIN 2 – 10-15 KB Upright Rows
MIN 3 – :50 Alt. 90-90 Hip Rotations
(No Measure)