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

CrossFit – Thu, Sep 21

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 SETS 30 Single Unders 10 KB Deadlifts → 10 RKB Swings* 10 Alt.

CrossFit – Wed, Sep 20

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) ON AN 8:00 RUNNING CLOCK.. 2 ROUNDS 10 Strict Press 10 Tuck-Ups / V-Ups

CrossFit – Tue, Sep 19

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2-3 ROUNDS 6 Alt. Groiners 6/6 Russian Step Up 8/8 DB Half Kneeling Arnold

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