CrossFit – Thu, Jan 19

Announcements

T-shirt/Tank/Zipper Hoodie preorder is LIVE! See sign up sheet on front desk. Preorder ends 1/21!

Olympic Rower Kendall Chase will be special guest coach for this Saturday’s Rowing class at 8am!

Kendall is a 5x U23 World Champion, 2x DI NCAA Champion, and competed in the Tokyo 2020 Olympics. Reserve your class spot in Wodify!

Sign up for the 2023 CrossFit Intramural Open!! Sign up at then front desk!

CrossFit Fixx – CrossFit

View Public Whiteboard

Warm-Up

Warm-Up (No Measure)

LINE DRILLS (MIN 0-3:00)

Bear Crawl

Quad Crawl

Heel / Toe Walk

Single Leg Quad Stretch

Carioca

etc.

Into…

3 ROUNDS*

200 Run

6/6 Lateral Step-Ups → 6/6 SLOW Step Ups (facing the box) → 12 Alt. Step-Ups

6 Vertical Jumps → 6 Tuck Jumps → 6 Half Box Jumps w/Step Down**

*Arrows denote movement change from round to round.

**Land softly in a quarter squat on top of the box, then step down; no need to stand tall on top of the box.

Workout – All

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

18 Alt. Step-Ups (24/20)

18 Box Jump Overs

800m Run

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

4 SETS (:40 ON/ :20 OFF)

MOVT 1 – Alt. V-Ups

MOVT 2 – Plank Hold

*1 SET = MOVT 1 + MOVT 2.

(No Measure)