- by Brice Helms
- 1 minute read
CrossFit – Wed, Dec 6
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
*GENERAL WARM-UP*
1 ROUND
10/10 Big Arm Circles
10/10 Leg Swings
5/5 Moose Antlers
5 Push Up to Pike
10 V-Ups/Tuck-Ups
10 Scap Pull-Ups
into…
*SPECIFIC WARM-UP*
1 ROUND
10 Toe Touch Jumping Jacks
8 Kip Swings
6 Muscle Cleans
6 Strict Press
into…
1 ROUND (Time Permitting)
10 Toe Touch Jumping Jacks
8 Kipping Knee Raises
6 Power Cleans
6 Push Press
Strength – All
Push Jerk (12-10-8*)
*Start Light and build to Moderate. This is a deload week in the Strength Cycle.
(Score is Weight)
Week 4 of 5
Strength | Wave-Loading Cycle
Workout – Performance
4 SETS* (Time)
2-4-6
Push Jerk (185/135)
12-8-6
Toes to Bar
-Rest 1:30 b/t Sets-
(Score is Slowest Set)
*1 SET = 2/12, 4/8, 6/6 then rest. All barbell reps should be performed unbroken…and only slightly heavier than the final loading in the Strength.
KG BB: (85/60)
Workout – Fitness
4 SETS (Time)
2-4-6
Push Jerk (135/95)
12-8-6
Toes to Something
-Rest 1:30 b/t Sets-
(Score is Slowest Set)
*1 SET = 2/12, 4/8, 6/6 then rest. All barbell reps should be performed unbroken…and only slightly heavier than the final loading in the Strength.
KG BB: (60/42.5)
Optional Cool Down
2-3 SETS FOR QUALITY (No Measure)
5 As w/Light Weight
5 Ts w/Light Weight
5 Ys w/Light Weight
15 Banded Upright Rows
1:00 Child’s Pose w/Lat Stretch
-Rest as Needed b/t Sets-
(No Measure)