- by Brice Helms
- 0 minute read
CrossFit – Thu, Nov 2
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
LINE DRILLS*
Toe Walk
Heel Walk
A March Drill
B March Drill
Side-to-Side Skip
Karaoke
200m Run
Into…
1 SET
10 Scap Push-Ups
10/10 Single Leg Glute Bridge-Ups
10/10 Staggered Stance Good Morning
Into…
1 SET
8 Push-Ups
8 Vertical Jumps
8 Walking Lunges
*Athletes will line up and perform the drills 25ft out and jog back.
Skill
4 SETS* (No Measure)
1 Segmented Power Clean**
+
1 Hang Power Clean
+
1 Hang Squat Clean
*Keep weight Light. This is meant to be prep for tomorrow’s 1-Rep Attempt!
**Pause Below the Knee, Above the Knee, Power Position, then complete Power Clean.
(No Measure)
Workout
AMRAP x 18 MINUTES* (AMRAP – Rounds and Reps)
400m Run
20 Push-Ups**
200m Run
20 Walking Lunges
*Weight Vest Optional.
**Option for Hand Release Push-Ups.
(Score is Rounds + Reps)
Optional Cool Down
EMOM x 9 MINUTES (No Measure)
MIN 1 – 10 Alt. Bird Dogs
MIN 2 – :25/25 Empty Barbell Quad Smash
MIN 3 – 1:00 Rebound Pose
(No Measure)