- by Brice Helms
- 0 minute read
CrossFit – Fri, Nov 10
Announcements
New Winter Saturday Schedule begins December 2nd!
8:00am Rowing
9:00am Partner WOD
10:00am Barbell Club
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
EMOM x 5 MINUTES (:40 ON/ :20 OFF)
MIN 1 – Arms + Body Rowing
MIN 2 – Full Slide Rowing (EZ Pace)
MIN 3 – FS Rowing @ 20-24 SPM
MIN 4 – FS Rowing @ 24-28 SPM
MIN 5 – FS Rowing @ 28+ SPM
Into…
2-3 ROUNDS (Time Permitting)
5 PVC Pass Thrus
5 PVC Scarecrow Snatches
10 Behind the Neck PVC Presses*
10 Piked Alt. Shoulder Taps
5 Push-Ups (Knees or Toes Optional)
*On 2nd RND complete 10 BTN PVC Push Press
Extended Warm-up
EVERY 3:00 x 3 SETS (No Measure)
5-7 Pressing Options*
3-5 Hang Power Snatches**
-EZ Cardio w/ Time Remaining-
*Pressing Options:
(Hand Release) Push-Ups
Pike Push-Ups
(Deficit) Strict Handstand Push-Ups
**Build to and slightly past workout weight.
(No Measure)
Workout
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
15/12 Cal Row
6 Hang Power Snatch (75/55)
12 Hand Release Push-Ups*
6 Hang Power Snatch
*RX+ Option: 12 Strict Handstand Push-Ups
(Score is Rounds + Reps)
Optional Cool Down
2-3 SETS FOR QUALITY (No Measure)
:30 Child’s Pose
15 Banded Ws
:30 Cat/Cows
-Rest as Needed b/t Sets-
(No Measure)