CrossFit – Wed, Oct 11

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

2 SETS

10/8 Cal Bike (RPE 6)

10 PVC Pass Throughs

8 Barbell Power Cleans

6 Tempo Air Squats (32X1)

4 Alt. Groiners

Into…

1-2 SETS

12/10 Cal Bike (1:00 CAP)

10 PVC Pass Through + Alt. Lunges

8 Barbell Power Snatches

6 Barbell Back Squats

4 Alt. 90/90 Hip Rotations

Strength

Choose between Overhead Squats OR Front Squats.

Overhead Squat (8-6-4-6-4-2*)

*Start Moderate and build to Heavy. The second wave should be heavier than the first.

Week 2 of 5

Strength | Wave-Loading Cycle

Front Squat (8-6-4-6-4-2*)

*Start Moderate and build to Heavy. The second wave should be heavier than the first.

Week 2 of 5

Strength | Wave-Loading Cycle

Workout

FOR TIME (Time)

30 Overhead Squats OR Front Squats (95/65)

50/40 Cal Bike

30 Overhead Squats OR Front Squats

(Score is Time)

Optional Cool Down

EMOM x 9 MINUTES (No Measure)

MIN 1 – :45 EZ Bike (option for nasal breathing only)

MIN 2 – :45 Alt. Bird Dogs

MIN 3 – :45 Foam Roll or Empty Barbell Quad Smash

(No Measure)