- by Brice Helms
- 0 minute read
CrossFit – Tue, Nov 14
Announcements
New Winter Saturday Schedule begins December 2nd!
8:00am Rowing
9:00am Partner WOD
10:00am Barbell Club
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
12 Good Mornings (BB opt.)
10 KB Sumo Deadlifts
8 BW Lunges
6 Alt. Groiners
Into…
2 ROUNDS
12 BB Sumo Deadlifts
10 BB Back Rack Alt. Lunges
8 RKB Swings
6 SLOW Bootstrap Squats
Strength – All
Deadlift (10-8-6 | 8-6-4*)
*Start Light and build to Mod+. The second wave (8-6-4) should be heavier than the first (10-8-6).
(Score is Weight)
Week 1 of 5
Strength | Wave-Loading Cycle
Workout – Performance
FOR TIME (Time)
20 Sumo Deadlifts (115/75)
40 Back Rack Alt. Lunges
60 Russian KB Swings (70/53)
40 Back Rack Alt. Lunges
20 Sumo Deadlifts
(Score is Time)
KG BB: (52.5/35)
KG KB: (32/24)
Workout – Fitness
FOR TIME (Time)
20 Sumo Deadlifts (75/55)
40 Back Rack Alt. Lunges
60 Russian KB Swings (53/35)
40 Back Rack Alt. Lunges
20 Sumo Deadlifts
(Score is Time)
KG BB: (35/25)
KG KB: (24/16)
Optional Cool Down
2-3 SETS FOR QUALITY (No Measure)
5/5 Sciatic Nerve Floss
:30/:30 Half Pigeon or Figure 4 Stretch
15 Glute Bridge-Ups
1:00 Glute Bridge Hold
-Rest as Needed b/t Sets-
(No Measure)