Fox River Strength and Conditioning – CrossFit


Warm-up (No Measure)

Oscillatory Foam Roll Adductors x 45s/each


Dynamics x 5 minutes including:

Jumping Jack shuffle

High knees

Butt Kicks

90 degree hip rotation


Lateral lunge


2 rounds x 5 reps per BB movement of:


Front Squat

Hang Muscle Clean

Power Clean

X-Band Walks x 10 each direction OR mini-band over knees.


Wide Stance Box Squat (3RM Rest 2:00)

Beginner: 5×5

Metcon Prep: Power Clean + Front Squat: Build to desired metcon weight performing sets of 1 + 1. Rest 60s.


Gameday (2 Rounds for time)

For total time:

30 Front Squats (155, 105)

30 Lateral Burpees over the bar

Rest 7:00

30 Power Cleans (155, 105)

30 Lateral Burpees over the bar

L3: (135, 95)

L2: (115, 75)

L1: (Goblet Squats) (135, 95 Deadlifts for Power Cleans) (Regular Burpees)

Extra Credit

Banded Pull-Throughs (4 x 25)

Sets 1+2: Medium Stance

Sets 3+4: Ultra Wide Stance

Squeeze glutes hard on each repetition

Categories: WOD

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