- by Brice Helms
- 0 minute read
CrossFit – Thu, Aug 3
Announcements
Kids & Teens class start times are changing to 3:45pm beginning August 7th.
Teens M & W 3:45 and Kids Tu & Th 3:45 Recurring class plans are available now!
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS (6:00 CAP)
100m Run @ Mod Pace
6 Empty Barbell Strict Press
6 Air Squats
6 Straight Leg Sit-Ups
6 Cat Cows
Into…
2 ROUNDS
200m Run @ Hard Pace
6 Empty Barbell Push Press
6 Jumping Lunges
6 V-Ups
6 Broad Jumps
Strength
Split Jerk (3×2 (80-90%)*)
*Based off 1RM Clean & Jerk. If no 1RM, complete sets at RPE 8-9.
(Score is Weight)
Week 5 of 8 Oly Cycle
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES*
100m Run
5 Shoulder to Overhead (185/135)(135/95)
200m Run
10 Shoulder To Overhead (155/105)(115/75)
400m Run
15 Shoulder To Overhead (135/95)(95/65)
600m Run
20 Shoulder To Overhead (95/65)(75/55)
800m Run
25 Shoulder to Overhead (65/45)(45/35)
*If an athlete completes the final round of 800m Run + 25 Shoulder to Overhead, they begin back at the top. The BB weight will stay at the final weight of (65/45)(45/35).
(Score is Total Rounds + Reps)
Optional Cool Down
2-3 SETS FOR QUALITY (No Measure)
15 Empty Barbell Bicep Curls
10 Alt. Deadbugs
15 Empty Barbell Wide Grip Bent Over Rows
10 Alt. Bird Dogs
-Rest as Needed b/t Sets-
(No Measure)