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
Warm-Up
Rack position warm-up | 7:00
• 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
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