CrossFit – Fri, May 19

Announcements

Saturday, July 8th – SUMMER SOLSTICE

3-person team competition!

Sign up as an athlete, judge, or volunteer by 6/3 and get a free t-shirt!

Memorial Day, Monday May 29th Schedule: Class times are 5:30am, 6:45am, & 8:00am MURPH workout.

Reserve your spot now in Wodify!

NEW CLASS: 4:30pm CrossFit!! Mon-Fri beginning Tuesday, May 30th.

CrossFit Fixx – CrossFit

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Warm-Up

Dynamic running warm-up | 4:00

2 rounds:

Each drill down 50-ft and back:

High knee karaoke

Knee to chest

Lunge with a pause and reach up

Lunge with a torso twist

High knees

Butt kicks

Crossover and double-under practice | 6:00

Progression // Focus

:30 single-unders // Legs straight while jumping, flick the wrists towards the hips.

:30 single-single-doubles // Slow singles, then a fast flick for the double-under.

:30 double-unders // Legs straight while jumping, flick the wrists towards the hips.

:30 crossovers // Go back to singles. Focus on crossing your hands when the rope is overhead.

:30 “free play” // Practice your potential workout option.

230519 (AMRAP – Rounds and Reps)

– RX –

AMRAP 12:

12 front squats (75/115 lb)

30 crossovers

– INTERMEDIATE –

AMRAP 12:

12 front squats (65/95 lb)

30 double-unders

– BEGINNER –

AMRAP 12:

12 front squats (45/75 lb)

30 single-unders

Skill work – Post-workout (Checkmark)

Post-workout:

Accumulate:

25 GHD sit-ups

25 GHD hip extensions

Stretching (Checkmark)

2 sets:

:30 foam roll IT band/leg

:30 lacrosse ball roll/foot

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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!

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