Announcements
April is CrossFit Fixx’s birthday month!! Thank you everyone for allowing Fixx to help you over the last 9 years!
Calling all athletes,volunteers, and judges!
Our next competition, the”Summer Solstice” is taking place onSaturday, July 8th!!
Register by 6/3 andget a FREE T-shirt! See flyer for details.
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
2:00 Easy Pace Bike
into..
2 ROUNDS
10 Alt. Groiners
10 Alt. Cossack Squats
10 Alt. Reverse Lunges
10 DB Goblet Squat w/ :02 Pause in bottom
into….
1:00 Fast Pace Bike
Strength – All
Back Squat (3×4 @ 11X1*)
*Tempo Back Squat (11X1)
Keep weight 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 3 of 5 Tempo
Workout – Performance
Metcon (Calories)
ON A 10:00 RUNNING CLOCK…
50/40 Cal Bike
100 Back Rack Alt. Lunges (95/65)
Max Cal Bike w/ Time Remaining…
(Score is Total Cals)
KG BB: (42.5/30)
Workout – Fitness
Metcon (Calories)
ON A 10:00 RUNNING CLOCK…
40/30 Cal Bike
80 Back Rack Alt. Lunges (45/35)
Max Cal Bike w/ Time Remaining…
(Score is Total Cals)
KG BB: (20/15)
Optional Cool Down
Metcon (No Measure)
1 SET FOR QUALITY
1:00/1:00 Empty Barbell Quad Smash
1:00/1:00 Empty Barbell Hamstring Smash*
2:00 EZ Bike (Nasal Breathing Only)
*Place bar on a low position on a rack and place leg on top.
(No Measure)
