- by Brice Helms
- 0 minute read
CrossFit – Wed, Dec 13
Announcements
Fa la la la Fixx Holiday Party! Friday, December 15th 5pm to 9pm. Bring: 1. a food or beverage to share 2. your family 3. your best gym-gerbread man/woman cookie or house to be entered into a contest! Be ready for fun and games for all!
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
1 ROUND
100m Jog
10 PVC Pass Throughs
10 Bird Dogs
10 Scap Pull-Ups
Into…
1 ROUND
100m Jog
10 Snatch Grip BTN Push Press (PVC or BB)
10 Dead Bugs
10 Kip Swings
Into…
1 ROUND
100m Run
10 Hang Muscle Snatch (PVC or BB)
10 Sit-Ups
5 Dynamic Kips
Extended Warm-Up – All
3 SETS (No Measure)
5-7 Power Snatches*
1-3 Gymnastic Pulls**
*Start with an empty bar, and build to slightly past workout weight.
**Gymnastics Options:
Up-Down Pull-Ups
Chest to Bars
Bar Muscle-Ups
(No Measure)
Workout – Performance
3 ROUNDS FOR TIME (Time)
25 Power Snatch (75/55)
50 Sit-Ups*
10 Bar Muscle-Ups
*Option for 35 GHD Sit-Ups.
(Score is Time)
KG BB: (35/25)
Workout – Fitness
3 ROUNDS FOR TIME (Time)
20 Power Snatch (65/45)
40 Sit-Ups
10 Up-Down Pull-Ups
(Score is Time)
KG BB: (30/20)
Optional Cool Down
ON A 5:00 RUNNING CLOCK… (No Measure)
Foam Roll Lats
(No Measure)