CrossFit – Fri, Mar 31

Announcements

April is CrossFit Fixx’s birthday month!! Thank you everyone for allowing Fixx to help you over the last 9 years!

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:30 Single Unders

:30 Alt Groiners

:30 90/90 Hip Rotations

:15/:15 Wall Calf Stretch

2 ROUNDS

30 Reps Jump Rope Complex**

6 Elbow Punches → Muscle Clean

6 Front Rack Press → Back Rack Press

6 Air Squats → 6 BB Kang Squats

1 ROUND

:30 Double Under Practice

*Place foot on Wall (or any tall standing support) and lean towards the wall to stretch calf

**1st Round Perform Single+Single+High Jump; 2nd Round Perform Single+Single+Double

Strength – All

Back Squat (3×8 @ 31X1*)

Tempo Back Squat (31X1)

*Keep weight Moderate+ 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 1 of 4 Tempo

Workout – Performance

“REDWOOD” (Time)

FOR TIME
30 Back Squats (155/105)
150 Double Unders
30 Back Squats

(Score is Time)

KG BB: (70/47.5)
*NOTE: W.O.W. this our pick for epic workout of the week!

Workout – Fitness

“REDWOOD (FITNESS)” (Time)

FOR TIME
30 Back Squats (115/75)
200 Single Unders
30 Back Squats

(Score is Time)

KG BB: (52.5/35)
*NOTE: W.O.W. this our pick for epic workout of the week!

Cool Down

Metcon (No Measure)

2-3 SETS FOR QUALITY

1:00/1:00 Barbell Hamstring Smash*

10 Elevated Calf Raises**

*Place bar on a low rack. Place one leg over and on top of barbell, rolling out the hamstrings.

**Pause for :02 in bottom.

-Rest As Needed b/t Sets-

(No Measure)

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Why Strength Training Is Important As You Age

People can do daily activities with a minimal amount of cardiovascular fitness, but when they don’t have the strength or the muscle power to do daily activities, that’s when they lose their independence. To build muscle, you need to do strength training!

CrossFit Workouts for Week of 2/12-2/17/2024

This week, we have some fun partner workouts, an infamous ‘girl” wod, and more skill prep for the upcoming Open. Check out what workouts we have in store for you this week!

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