- by Brice Helms
- 0 minute read
CrossFit – Tue, Jan 31
Announcements
Sign up for the 2023 CrossFit Intramural Open!! Sign up at then front desk!
HELP WANTED! We need judges and volunteers for VDM on Saturday, Feb. 4th. Sign up sheet is on the front desk!
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
RUNNING WARM-UP (4 MIN)
100m Quick Jog
25’ Toe Walk
25’ Heel Walk
25’ Toy Soldiers
25’ High Knees
25’ Butt Kickers
100m Hard Jog
Into..
2-3 ROUNDS (5 MIN CAP)
:30 BIke @ Mod Hard Pace
6 Up-Downs + Alt. Shoulder Tap
6 Step-Ups + Slow Negative
6 Squat Jumps
Workout – Performance
Metcon (AMRAP – Reps)
EMOM x 20 MINUTES
MIN 1 – 200m Run
MIN 2 – 15/12 Cal Bike
MIN 3 – Max Box Jumps (24/20)*
MIN 4 – Rest
*Step-Down Mandatory
(Score is Lowest Box Jumps)
Workout – Fitness
Metcon (AMRAP – Reps)
EMOM x 20 MINUTES
MIN 1 – 200m Run
MIN 2 – 12/10 Cal Bike
MIN 3 – Max Box Jumps (20)*
MIN 4 – Rest
*Step-Down Mandatory
(Score is Lowest Box Jumps)
Post-Workout Skill – Performance
Metcon (No Measure)
EVERY 1:30 x 4 SETS
3 Kip Swings
+
2 Pull-Ups
+
1 Chest to Bar Pull-Up
-Rest w/ Time Remaining-
(No Measure)
Post-Workout Skill – Fitness
Metcon (No Measure)
EVERY 1:30 x 4 SETS
3 Kip Swings
+
2 Dynamic Kips*
+
1 Pull-Up
*Pulling Knees-Up Behind the Bar.
-Rest w/ Time Remaining-
(No Measure)