- by Brice Helms
- 1 minute read
CrossFit – Tue, Nov 7
Announcements
New Barbell program begins Tuesday, Nov. 7th taught by coach Cole! Weekly classes will be Tuesdays & Thursdays at 5:30pm and Saturdays at 7:00am. Reserve your spot in the Wodify app!
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
20 Bunny Hops or Single Unders
10 PVC Pass Throughs
10 Groiners + Twist
10 Air Squats
Into…
2 ROUNDS (Time Permitting)
30 Single Single High Jump (Double Unders Optional)
10 BB Elbow Punches
6 PVC Front Squats*
8 PVC Snatch Grip Push Press*
6 PVC OH Squats*
*Use a BB on RND 2.
Strength
Choose either Overhead OR Front Squat
Overhead Squat (ON A 22:00 RUNNING CLOCK…
Build to a 1-Rep Overhead Squat)
(Score is Weight)
Week 5 of 5
Strength | Wave-Loading Cycle
Front Squat (ON A 22:00 RUNNING CLOCK…
Build to a 1-Rep Front Squat)
(Score is Weight)
Week 5 of 5
Strength | Wave-Loading Cycle
Workout
AMRAP x 8 MINUTES (AMRAP – Rounds and Reps)
1-2-3-and so on…
Front Squat (155/105)
20-30-40-and so on…
Double Unders
*Sub 40-50-60-and so on…
Single Unders for Double Unders
(Score is Rounds + Reps)
Optional Cool Down
EMOM x 9 MINUTES (No Measure)
MIN 1 – 10 Elevated Calf Raises + 10 Tib Raises
MIN 2 – :45 Kneeling to Sit Stretch*
MIN 3 – :45 Empty Barbell Quad Smash
*Start in a kneeling position, on both knees. With big toes touching and laces towards the ground, slowly sit hips back down towards heels.
(No Measure)