CrossFit – Mon, Jan 1

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.

Come test your endurance and strength for the New Year!

Saturday, January 6th at 8am (Blast Off) and 9am (Lift Off)

BLAST OFF- Test your endurance with a 400 meter run and 2000 meter row for time and a 2 minute bike sprint for calories.

LIFT OFF – Test your 1 rep max weight for Back Squat, Bench Press and Deadlift (come a few minutes early to warm up your moves).

Sign up sheet is on front desk!

CrossFit Fixx – CrossFit

View Public Whiteboard

Warm-Up

Warm-Up (No Measure)

1:00 Row @ RPE 5-6

Into…

OPTIONAL MOBILITY PREP: 1 ROUND

5 Inch Worms + Push-Up

5 Cat/Cows

10 Alt. Bird Dogs

10 Alt. Elbow Punches w/Empty Barbell

Into…

AMRAP x 5 MINUTES

:30 Row @ RPE 6-7

5 Above the Knee Deadlifts w/empty barbell

5 Empty Barbell Upright Rows

5 Up-Downs over the Bar (option to step over)

Workout – Performance

“NEW YEAR, SAME BURPEES (PERFORMANCE)” (Time)

FOR TIME*

2024m Row

Then Immediately Into…

150 Burpees Over Bar

100 Hang Power Clean (115/75)

*Row 2024m then partition reps of Burpees and Hang Power Clean as needed.

(Score is Time)

KG BB: (52.5/35)

Workout – Fitness

“NEW YEAR, SAME BURPEES (FITNESS)” (Time)

FOR TIME*

2024m Row

Then Immediately Into…

120 Burpees

100 Hang Power Clean (75/55)

*Row 2024m then partition reps of Burpees and Hang Power Clean as needed.

(Score is Time)

KG BB: (35/25)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

10 Alt. Bird Dogs

10 Alt. Deadbugs

15-20 Empty Barbell Curls

-Rest as Needed b/t Sets-

(No Measure)