Announcements
April is CrossFit Fixx’s birthday month!! Thank you everyone for allowing Fixx to help you over the last 9 years!
CrossFit Fixx – Barbell Club
Warm-Up (10-min Cap) (No Measure)
2-3 Rounds:
10 PVC Pass Throughs
10 Air Squats
10 PVC Sots Press
:30ea. PVC Front Rack Stretch
10 Empty BB Clean DL
5 High Jumps
Snatch Grip Behind the Neck Push Press x 6 (6 Rounds for weight)
Every 1:15perform:
Set 1: 5 @ 50%
Set 2: 5 @ 60%
Set 3: 3 @ 70%
Set 4-10: 3 @ 80%
Clean Pull (Every 2:00 perform:
Set 1: 5 @ 50% of 1-RM Cleam
Set 2: 5 @ 60%
Set 3: 5 @ 70%
Set 4: 5 @ 80%)
Front Squat (Every 1:15perform:
Set 1: 5 @ 50%
Set 2: 5 @ 60%
Set 3: 3 @ 70%
Set 4-10: 3 @ 80%)
Core #11 (Weight)
Medicine Ball Shock Absorption Routine:
2 ROUNDS:
10 reps of each (rest :30 between sets):
Set 1:Double to Double
Set 2:Single to Double (L + R)
Set 3:Double to Single (L + R)
Set 4:Single to Single – Unilateral (L + R)
Set 5:Single to Single – Contralateral (L + R)
Rest 2:00 between rounds
