CrossFit – Mon, Jul 31

Announcements

Kids & Teens class start times are changing to 3:45pm beginning August 7th.

Teens M & W 3:45 and Kids Tu & Th 3:45 Recurring class plans are available now!

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

2 ROUNDS

5 PVC or Band Pass Throughs

5/5 Kneeling Hip Openers

10 Air Squats

10 Arm Haulers

1:00 Cardio Choice (EZ Pace)

Into…

2 ROUNDS

:30 Wall Prayer Stretch*

10 Scap Push-Ups on forearms

5 Knee Push-Ups

10 Alt. Deadbugs

:30 Cardio Choice (mod-fast pace)

*Place elbows on the wall and walk feet back until a tripod is created. Then lean through your arms to stretch the triceps/ lats.

Strength

Overhead Squat (3×5*)

*Consider this is a primer for tomorrow’s OLY work. If you are not training tomorrow, use today to reinforce good mechanics. Use Light-Mod weight for all sets.

(Score is Weight)

Week 5 of 8 Oly Cycle

Strength – Fitness

Front Squat (3×5*)

*Option for High-Bar Back Squat

Consider this is a primer for tomorrow’s OLY work. If you are not training tomorrow, use today to reinforce good mechanics. Use Light-Mod weight for all sets.

(Score is Weight)

Week 5 of 8 Oly Cycle

Workout

Metcon (Time)

FOR TIME

Cardio Choice*

*Cardio Choice Options:

250/225 Cal Row

200/175 Cal Bike

200/175 Cal Ski

**Every 3:00 not including 0:00, complete 15 Push-Ups + 15 Sit-Ups.

(Score is Time)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

10 Banded Pull Aparts

10 Banded Ws

10 Banded High Pulls

100m Walk Outside

-Rest as Needed-

(No Measure)

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