CrossFit – Fri, Apr 7

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

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Warm-Up

Warm-Up (No Measure)

200m Run

Into…

2 ROUNDS

12 Med Ball Ground to OH

10 PVC Pass Through

8 Alt. Groiners

Into…

1-2 ROUNDS

5 PVC Snatch Deadlift

5 PVC High Hang Muscle Snatch

5 Med Ball Thruster → 5 Wall Balls to Target

IInto…

200m/150m Time Trial (this is a time trial to see if the Run can be completed in less than 1:00)

Strength – Performance

Metcon (Weight)

EVERY 1:30 x 5 SETS*

1 Hang Squat Snatch

+

1 Snatch

+

1 Overhead Squat

*Start Light-Moderate and build to Moderate+.

(Score is Weight)

Strength – Fitness

Metcon (Weight)

EVERY 1:30 x 5 SETS*

1 Hang Power Snatch

+

2 Power Snatches

*Start Light and build to Moderate.

(Score is Weight)

Workout – Performance

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1 – 200m Run

MIN 2 – 1 Snatch (Athlete Choice, Heavy)*

MIN 3 – Max Wall Balls (20/14)

MIN 4 – Rest

*Athletes chooses Moderate-Heavy loading to start. Athlete can increase loading each round or stay at the same weight. Athlete has the entire minute to make their lift. Max 3 attempts per minute. Only use heaviest weight successfully lifted towards score. Each pound = 1 Rep.

(Score is Total Reps of WB + Heaviest Weight)

KG WB: (9/6)

Workout – Fitness

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1 – 150m Run

MIN 2 – 2 TNG Power Snatches (Athlete Choice, Mod)*

MIN 3 – Max Wall Balls (14/10)

MIN 4 – Rest

*Athletes chooses Moderate loading to start. Athlete can increase loading each round or stay at the same weight. Athlete has the entire minute to make their lift. Max 3 attempts per minute. Only use heaviest weight successfully lifted towards score. Each pound = 1 Rep.

(Score is Total Reps WB + Heaviest Weight)

KG WB: (6/5)

Optional Cool Down

Metcon (No Measure)

2-3 SETS FOR QUALITY

1:00/1:00 Barbell Quad Smash

3-5 PVC Floor/Bench Pec Stretch w/:05 Hold*

*Lie on a bench or the floor. Place hands in the Deadlift grip (or wider) on the PVC. Staying braced, take PVC slowly behind head to stretch the pec muscles. DO NOT use a barbell.

(No Measure)

POPULAR POSTS

CrossFit Workouts for Week of 10/07-10/13/2024

Throughout October, we’ll continue to focus on classic benchmark workouts.

Kick off the week with the newer benchmark, Andi, where you’ll coach athletes through high-volume weightlifting.

Follow that with a double-under and bike workout that will be both a mental and physical challenge.

Coach athletes through a power clean and thruster complex heavy day on Friday.

Wrap the week with three back-to-back AMRAPs for max reps.

CrossFit Workouts for Week of 9/30-10/06/2024

Welcome to October — a month focused on classic benchmark workouts.

Throughout this month, athletes will take on Nancy, Andi, Fran, Filthy Fifty, Helen, Karen, Diane, and a partner version of Isabel.

Expect rowing and running interval workouts early in October to build toward a long conditioning effort at the end of the month.

Complement this conditioning with heavy days dedicated to the deadlift, overhead squat, and a power clean and thruster complex.

Have fun and be sure to log your scores so you can track and compare all your benchmarks!

CrossFit Workouts for Week of 9/23-9/28/2024

In September, we highlight Hero workouts, honoring individuals who lost their lives

Pump up yourself up for a mental and physical grind through a 3K row on Wednesday.

Thursday we celebrate Coach Mario’s birthday with a team workout involving two of his favorite movements.

We have a partner variation of the Hero workout Badger on Saturday as we round out this month’s focus.

Sunday we have with a muscle-up and thruster couplet that will continue to develop your skills with the movements.

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals. Get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!

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