CrossFit – Fri, Jul 28

Announcements

Kids & Teens class start times are changing to 3:45pm beginning August 7th.

Teens M & W 3:45 and Kids Tu & Th 3:45 Recurring class plans are available now!

CrossFit Fixx – CrossFit

View Public Whiteboard

Warm-Up

Warm-Up (No Measure)

1 ROUND

10 PVC Pass Throughs

8 PVC High Hang High Pulls

6 Bootstrap Squats

4 Inch Worms

into…

1 ROUND

10 PVC Around The Worlds

8 PVC Behind The Neck Push Press

6 Air Squats

4 Push-Ups to Pike

into…

1 ROUND

10 PVC Pass Through Lunges

8 PVC High Hang Muscle Snatches

6 PVC Overhead Squats

4 Hand Release Push-Ups to Pike

Strength

Option for EITHER Squat Snatch OR Power Snatch

Squat Snatch (1.) Squat Snatch*

1×3 (70%)

1×2 (75%)

3×2 (80%))

*Based off 1RM Snatch. If no 1RM complete sets at RPE 7-8.

(Score is Weight)

-Short Rest b/t P1 & P2-

Power Snatch (1.) Power Snatch*

1×3 (70%)

1×2 (75%)

3×2 (80%))

*Option Power or Deep Power. Based off 1RM Snatch. If no 1RM complete sets at RPE 7-8.

(Score is Weight)

-Short Rest b/t P1 & P2-

Snatch Pull (2.) Snatch Pulls**

3×3 (90%))

**Based off 1RM Snatch. If no 1RM complete sets at RPE 9.

(Score is Weight)

Week 4 of 8 Oly Cycle

Workout

Metcon (AMRAP – Reps)

AMRAP x 8 MINUTES

1-2-3-and so on…

Power Snatch (135/95)(95/65)

3-6-9-and so on…

Hand Release Push-Up*

*Option for Push-up

(Score is Total Reps)

KG BB: (60/42.5)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

5 As + Ts + Ys* w/LIGHT Weight*

5/5 Sciatic Nerve Floss

15 Empty Barbell Curls

*1 Rep = A + T + Y

-Rest as Needed b/t Sets-

(No Measure)

POPULAR POSTS

How Do I Stay Motivated to Work Out?

Some people are always fired up to hit the gym, but others find it harder to get moving and stay moving.

If you struggle with motivation at times, here are four tips to help you!

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