CrossFit – Fri, May 26

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

Rack position warm-up | 7:00

4 sets:

2-inch front squat + pull elbows up before standing

4-inch front squat + pull elbows up before standing

6-inch front squat + pull elbows up before standing

230526 (Time)

– RX –

For time:

27-21-15-9:

Sumo deadlift high pulls (65/95 lb)

Thrusters

– INTERMEDIATE –

For time:

27-21-15-9:

Sumo deadlift high pulls (55/75 lb)

Thrusters

– BEGINNER –

For time:

21-15-9-6:

Sumo deadlift high pulls (35/45 lb)

Thrusters

General Warm-up (No Measure)

• Move the bar to the front rack and attempt to get as many fingers on the bar as possible.

• Lead athletes through the first set and then let them move through the last 3 on their own. This is a total of 12 reps.

1 set:

:20 back rack elbow raise, right arm

:20 back rack elbow raise, left arm

:20 back rack alternating elbow raises

:20 back rack elbow raises, both elbow

10 back squats with elbows high in the back rack

4 sets:

2-inch front squat + pull elbows up before standing

4-inch front squat + pull elbows up before standing

6-inch front squat + pull elbows up before standing

Skill Work (Weight)

Post-workout:

1 set:

Max double-KB overhead hold

– Rest 1:00

Max double-KB front rack hold

– Rest 1:00

Max double-KB farmers hold

– Athlete chooses the load.

– Must be able to hold for at least :30/movement.

Stretching (Checkmark)

1 set:

200-m walk

:30 standing pike stretch

:30 standing quad stretch/leg

:30 Samson stretch/side

:30 squat hold