- by Brice Helms
- 0 minute read
CrossFit – Thu, Dec 28
Announcements
No Barbell Club at 5:30pm on Tuesday 12/26 and Thursday 12/28. It will return on Saturday, 12/30.
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.
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
200m Run
25’ High Kicks
25’ Toe Touches
25’ High Knees
25’ Butt Kickers
25 Side Shuffle
25’ Karaoke
200m Run
Into…
2-3 ROUNDS (Time Permitting)
10 Barbell RDL*
8 SLOW Upright Rows
6 Hang Muscle Cleans
12 Alt. Elbow Punches
6 Bodyweight Lunge+Lunge+Squat
*RND 2-3 complete BB Clean Deadlift.
Strength – All
Front Squat (ON A 10:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Front Squat*)
*Bar must come from the floor.
(Score is Weight)
Workout – Performance
3 ROUNDS FOR TIME (Time)
400m Run
30 Sit-Ups
10 Front Squats (185/135)
(Score is Time)
KG BB: (85/60)
Workout – Fitness
3 ROUNDS FOR TIME (Time)
300m Run
20 Sit-Ups
10 Front Squats (135/95)
(Score is Time)
KG BB: (60/42.5)
Optional Cool Down
2-3 SETS FOR QUALITY (No Measure)
1:00/1:00 Empty Barbell Quad Smash
10 Cat/Cows
5/5 Moose Antlers
-Rest as Needed b/t Sets-
(No Measure)