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

View Public Whiteboard

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 – Thu, Nov 30

Announcements New Winter Saturday Schedule begins December 2nd! 8:00am Rowing 9:00am Partner WOD 10:00am Barbell Club CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up

CrossFit – Thu, Nov 30

Announcements New Winter Saturday Schedule begins December 2nd! 8:00am Rowing 9:00am Partner WOD 10:00am Barbell Club CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up

CrossFit – Wed, Nov 29

Announcements New Winter Saturday Schedule begins December 2nd! 8:00am Rowing 9:00am Partner WOD 10:00am Barbell Club CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up

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!

By providing your phone number, you agree to receive text messages from CrossFit Fixx