- by Brice Helms
- 0 minute read
CrossFit – Mon, Jan 23
Announcements
Sign up for the 2023 CrossFit Intramural Open!! Sign up at then front desk!
HELP WANTED! We need judges and volunteers for VDM on Saturday, Feb. 4th. Sign up sheet is on the front desk!
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
AMRAP x 3 MINUTES
20 Crossbody Mountain Climbers
8 Scap Push-Ups
6 Knee Push-ups*
4 Tall Jumps
*Option for Standard Push-Ups.
Into…
2 ROUNDS
6 Clean Deadlifts
6 Upright Rows
6 Alt. Elbow Punches
6 Push-Ups
Strength – All
Metcon (Weight)
5 SETS*
1 Clean Pull
+
1 Clean High Pull
+
1 Muscle Clean
*Start Light and build to Moderate.
-Rest As Needed b/t Sets-
Week 4 of 7 (Oly Cycle)
(Score is Weight)
Workout – Performance
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
(Score is Time)
KG BB: (60/42.5)
NOTE: New Benchmark. Option for Power Clean or Squat Clean in today’s workout.
Workout – Fitness
“ELIZABETH (FITNESS)” (Time)
FOR TIME
21-15-9
Power Cleans (135/95)*
Hand Release Push-Ups
(Score is Time)
KG BB: (60/42.5)
NOTE: New Benchmark. Power Clean only.
Optional Cool Down
FOR RECOVERY (No Measure)
12 Slow Arm Haulers
10 Cat/Cows
1:30/1:30 Banded Lat/Tricep Distraction
(No Measure)