- by Brice Helms
- 0 minute read
CrossFit – Fri, Jan 13
Announcements
5:30pm M-F class starts Monday, Jan. 16th!! (5p & 6p combined) Mark your calendars!
T-shirt/Tank/Zipper Hoodie preorder is LIVE! See sign up sheet on front desk. Preorder ends 1/21!
Nutrition Kickstart begins Jan. 16th! 6-week program to get your nutrition dialed in for 2023
CrossFit Fixx – CrossFit
Warm-Up
WARM-UP
2 ROUNDS
6 Alt. Groiners on Box
4 Jefferson Curls
6 Kang Squats
Into…
2 ROUNDS
6 Vertical Jumps
4 Cat/Cows
6 Hang High Pulls w/Empty Barbell
Into…
2 ROUNDS
6 Alt. Step-Ups + 6 Box Jumps
4/4 Moose Antlers
6 Cuban Presses w/Empty Barbell
Strength – All
Metcon (Weight)
5 SETS
1 Clean Deadlift
+
1 Hang Power Clean
+
2 Shoulder to Overhead
*Start Light and Build to Moderate.
-Rest As Needed b/t Sets-
Week 2 of 7 (Oly Cycle)
(Score is Weight)
Workout – All
Metcon (AMRAP – Rounds and Reps)
3 SETS
AMRAP x 4 MINUTES*
2-4-6-and so on…
Hang Power Clean + Overhead (95/65)
Box Jumps (24/20)
-Rest 1:30 b/t Sets-
*Reset to 2/2 at the start of each AMRAP.
(Score is Lowest Rounds + Reps)
KG BB: (42.5/30)
Optional Finisher
Metcon (No Measure)
2-3 SETS FOR QUALITY
30 Single DB Crush Curls
10/10 DB Around the Worlds
30 Single DB Floor Press
-Rest as Needed b/t Sets-
(No Measure)