Announcements
April is CrossFit Fixx’s birthday month!! Thank you everyone for allowing Fixx to help you over the last 9 years!
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
1 ROUND
5 Cat/Cows
4 SLOW Jefferson Curls
3/3 Sciatic Nerve Floss
Into…
2 ROUNDS
8 Toe Touch + Jump Jack
8 Up-Downs
8 Banded/Empty Bar/Bodyweight Good Mornings
8/8 Single Leg RDL
Into…
2-3 ROUNDS (Time Permitting)
5/5 Staggered Stance Deadlift w/Empty Barbell*
10 Glute Bridge-Ups
:30/:30 Single Leg Glute Bridge-Hold
10 Alt. Step-Overs**
*2nd Round: 5 Empty Barbell RDL (feet in Deadlift stance)
3rd Round: 5 Empty Barbell Deadlifts
**2nd Round: Box Jump Overs
3rd Round: Up-Down Box Jump Overs
Strength – All
Deadlift (3×6 @ 21X1*)
Tempo Deadlift (21X1)
*Keep weight Moderate-Heavy across all sets.
Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
(Score is Weight)
Week 2 of 4 Tempo
Workout – Performance
Metcon (AMRAP – Reps)
AMRAP x 10 MINUTES
3-6-9-and so on…
Deadlifts (225/155)
Up-Down Box Jump Overs (24/20)
(Score is Reps)
KG BB: (100/70)
Workout – Fitness
Metcon (AMRAP – Reps)
AMRAP x 10 MINUTES
3-6-9-and so on…
Deadlifts (155/105)
Up-Down Box Jump Overs (20)
(Score is Reps)
KG BB: (70/47.5)
Optional Cool Down
Metcon (No Measure)
2-3 SETS FOR QUALITY
10 Glute Bridge-Ups w/:05 pause at top*
:30/:30 Single Leg Glute Bridge Hold
*Option to use a band or hip circle above knees. Focus on bracing, lifting, then holding.
(No Measure)
