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CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
AMRAP x 5 MINUTES*
6 Wall Ball Deadlift
6 WB Push Press
6 WB Front Squat
6 Up-Downs
6 Ring Rows
*From 3:00-5:00, complete: 10 WB Thrusters + 8 Burpees + 6 Kip Swings.
Into…
1-2 ROUNDS (Time Permitting)
100m Run
5/5 Moose Antlers
8 Alt. Bird Dogs
6 Tempo Strict Press (31X1)
Strength – All
Shoulder Press (3×2 @ 11X1*)
*Tempo Strict Press (11X1)
Keep weight Heavy+ 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 4 of 5 Tempo
Workout – Performance
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
1 Burpee Ring Muscle-Up*
10 Wall Balls (30/20)
100m Run
*Increase Reps by 1 each round. Ex: R1= 1 Burpees Ring Muscle-Up, R2= 2 Burpee Ring Muscle-Up, and so on.
(Score is Rounds + Reps)
KG WB: (14/9)
Workout – Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
1 Burpee Pull-Ups*
10 Wall Balls (20/14)
100m Run
*Increase Reps by 1 each round. Ex: R1= 1 Burpee Pull-Ups, R2= 2 Burpee Pull-Up, and so on.
(Score is Rounds + Reps)
KG WB: (9/6)
Optional Cool Down
Metcon (No Measure)
2-3 SETS FOR QUALITY
10 Med. Ball Glute Bridge-Ups
10 Alt. Groiners w/Twist
1:00/1:00 Couch Stretch
-Rest as Needed b/t Sets-
(No Measure)