- by Brice Helms
- 0 minute read
CrossFit – Mon, Dec 4
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
4 x 25’ Side Shuffles
6 Inch Worms
8 Tuck-Ups
10 Hand Over Hand Ring Rows (switch hands @ 5 reps)
Into…
2 ROUNDS
2 25’ Run + 25’ Back Pedal
4 Up-Downs
6/6 S.A. Ring Rows
8 Strict Knee Raises
Skill – All
ON AN 8:00 RUNNING CLOCK… (No Measure)
Practice Rope Climbs*
*Practice J-Technique with a focus on opening the hips after clamping the feet or finding a consistent clamp.
(No Measure)
Workout – Performance
EMOM x 25 MINUTES (AMRAP – Reps)
MIN 1 – 1-3 Rope Climbs
MIN 2 – Burpees*
MIN 3&4 – Max Shuttle Runs**
MIN 5 – Rest
*Burpee Options:
12 Reps
15 Reps
20 Reps
**Shuttle Run 25′ out, 25′ back. 1 Rep = 25′ increment.
(Score is Total Shuttle Run Reps)
Workout – Fitness
EMOM x 25 MINUTES (AMRAP – Reps)
MIN 1 – 3-6 Strict Knees to Elbows
MIN 2 – Burpees*
MIN 3&4 – Max Shuttle Runs**
MIN 5 – Rest
*Burpee Options:
10 Reps
12 Reps
15 Reps
**Shuttle Run 25′ out, 25′ back. 1 Rep = 25′ increment.
(Score is Total Shuttle Run Reps)
Optional Cool Down
2-3 SETS FOR QUALITY (No Measure)
10 Alt. Bird Dogs
10 Alt. Deadbugs
20 Empty Barbell Curls
-Rest as Needed b/t Sets-
(No Measure)