CrossFit – Mon, May 15

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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!

CrossFit Fixx – CrossFit

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Warm-Up

On a 7:00 Clock:

• Teams who complete the most 100m intervals win.

Partner A: Rows to 100m. For every meter Partner A rows under or over 100m, they must perform that many burpees.

Partner B: As soon as Partner A gets off of the rower, Partner B starts on their own 100m row.

230515 (AMRAP – Reps)

– RX –

4 rounds for reps:

1:00 calorie row

1:00 Russian kettlebell swings (53/70 lb)

1:00 burpees

1:00 wall-ball shots (14/20 lb)(9/10 ft)

1:00 rest

– INTERMEDIATE –

4 rounds for reps:

1:00 calorie row

1:00 Russian kettlebell swing (35/53 lb)

1:00 burpees

1:00 wall balls (14/20 lb)(9/10 ft)

1:00 rest

– BEGINNER –

4 rounds for reps:

1:00 calorie row

1:00 Russian kettlebell swing (18/35 lb)

1:00 burpees

1:00 wall balls (10/14 lb)(9/10 ft)

1:00 rest

Skill Work (No Measure)

Rest, stretch, recover

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)

7 sets:

3 weighted strict pull-ups

3 weighted strict dips

– Increase loading across as many sets as possible.

– STRENGTH II – (5 Rounds for weight)

Every 2:00 for 5 sets:

9 unbroken power snatches

– Start at a light load and build to a heavy set.

– SKILL I – (Checkmark)

5 sets:

:30 handstand hold

10 single-leg box jumps/leg

50-ft handstand walk

– Rest 2:00

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

– SKILL II – (Checkmark)

EMOM 10:

2 rope climbs

– Advanced athletes should perform reps as legless.

– STAMINA I – (AMRAP – Reps)

EMOM 30:

Min. 1 | 10/15 cal. row

Min. 2 | 10 burpee

– Record total number of calories and burpees completed.

– STAMINA II – (Time)

For time:

10,000-m bike

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