CrossFit – Mon, Jun 5

CrossFit Fixx – CrossFit

View Public Whiteboard

230605 (Distance)

– RX –

Conditioning challenge:

20:00 to establish max meters on a machine of your choice.

– INTERMEDIATE –

Same as RX’d

– BEGINNER –

Same as RX’d

General Warm-up (No Measure)

2:00 row, bike, or SkiErg

1 set:

10 alternating spiderman stretches

5 push-ups to down dog

10 air squats, slow and controlled

5 push-ups to down dog

10 reverse lunges

5 push-ups to down dog

10 single-leg squats or air squats

Stretching (Checkmark)

Accumulate:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves

Work Your Weakness

Strength I (7 Rounds for weight)

For load:

7 sets:

6 alternating back rack lunges

– Increase loading across as many sets as possible.

Skill I (Checkmark)

5 sets:

:30 handstand hold

10 single-leg box jumps/leg

5 wall walks

– Rest 2:00

– Perform single-leg box jumps to a height that you can maintain fluid and consistent reps.

– Scale wall walks to a partial range of motion or 7 inch worms + push-up.

Skill II (Checkmark)

5 sets:

20 hollow rocks

20 seated leg raises

Stamina I (Time)

5 rounds for time:

400/500-m SkiErg

– Rest 2:00 between rounds

– Substitute 400/500-m row.

POPULAR POSTS

CrossFit – Thu, Sep 21

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 SETS 30 Single Unders 10 KB Deadlifts → 10 RKB Swings* 10 Alt.

CrossFit – Wed, Sep 20

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) ON AN 8:00 RUNNING CLOCK.. 2 ROUNDS 10 Strict Press 10 Tuck-Ups / V-Ups

CrossFit – Tue, Sep 19

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2-3 ROUNDS 6 Alt. Groiners 6/6 Russian Step Up 8/8 DB Half Kneeling Arnold

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals. Get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from CrossFit Fixx