- by Brice Helms
- 0 minute read
CrossFit – Mon, Oct 30
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
6 Alt. 90-90 Hip Rotations*
6 Scap Push-Ups (on hands or forearms)
6 Alt. Med. Ball Around the Worlds
6/6 Low to Hi Crossbody Banded Pull Aparts
*Air Squats in 2nd round
Into…
2 ROUNDS
6 Alt. Box Step-Ups
6 Push Up to Down Dog
6 Med. Ball Front Squats + 6 Med. Ball Push Press to Target
12 Banded Pull Aparts (palms down)
Into…
1 ROUND (Time Permitting)
12 Box Jumps w/Step Down
12 Wall Balls
Strength
Bench Press (ON A 20:00 RUNNING CLOCK…
Build to a 1-Rep Bench Press)
(Score is Weight)
Week 5 of 5
Strength | Wave-Loading Cycle
Workout
EVERY 3:00 x 3 SETS* (AMRAP – Rounds and Reps)
3-6-9-and so on…
Box Jumps (24/20)
Wall Balls (20/14)(14/10)
-Rest 1:00 b/t Sets-
*Begin at the start of each AMRAP.
(Score is Lowest Rounds + Reps)
KG WB: (9/6)
Optional Cool Down
2-3 SETS (No Measure)
:30/:30 Half Pigeon on Box
15 Glute Bridge-Ups + :30 Glute Bridge Hold
1:00 EZ Cardio
-Rest as Needed b/t Sets-
(No Measure)