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
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)
