CrossFit – Mon, May 8

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!

CrossFit Fixx – CrossFit

View Public Whiteboard

Warm-Up

Running dynamic warm-up | 9:00

1 round:

200-m run, slow

10 high ring scap pull-ups

3 rounds:

:30 running position drill per leg

:30 running in place drill

:30 partner falling drill

100-m run

1 round:

200-m run, faster

10 high ring kip swings

()

230508 (AMRAP – Rounds and Reps)

– RX –

AMRAP 15 with a partner:

10 muscle-ups

200-m run with a partner

– One partner works and one rests during the muscle-ups.

– INTERMEDIATE –

AMRAP 15 with a partner:

10 low-ring muscle-up transitions

200-m run with a partner

– One partner works and one rests during the transitions.

– BEGINNER –

Same as Intermediate

Skill Work – Post-workout (4 Rounds for reps)

4 sets:

:20 ring dips

:10 rest

Stretching (Checkmark)

1 set:

1:00 upper back lacrosse ball/side

1:00 lacrosse ball on calf/side

STRENGTH I (5 Rounds for weight)

Every 3:00 for 5 sets:

5 back squats

– Rest for the remaining time on the 3:00 clock.

– Use at least 70% of your best back squat.

– Increase load across as many sets as possible.

WORK YOUR WEAKNESS

STRENGTH II (7 Rounds for weight)

Every 2:00 for 7 sets:

3 push jerk

– Rest for the remaining time on the 2:00 clock.

– Use at least 60% of your best push press.

– Increase load across as many sets as possible.

SKILL I (Distance)

4 sets:

:30 handstand walk

:30 GHD sit-up hold (parallel to the floor)

– Rest 2:00 between sets.

– Record the total distance traveled on your hands.

SKILL II (Checkmark)

EMOM 10:

10 alternating single-leg squats

– Rest with the remaining time in the minute.

– If you are able to perform 10 reps smoothly and without issue, consider adding load by holding a single dumbbell.

STAMINA I (3 Rounds for distance)

3 x AMRAP 4

400/500-m row

200-m run

Max-distance row

– Rest 3:00 between AMRAPs.

STAMINA II (Time)

4 sets for total time:

200-m run

400-m run

800-m run

100-m sprint

– Rest 1:00 between each distance.

POPULAR POSTS

Staying Fit on Summer Vacation: Tips for Working Out While Traveling

Summer vacations are a time to relax, explore new places, and indulge in delicious foods. However, it doesn’t mean you have to abandon your fitness routine altogether. With a bit of planning and creativity, you can stay active and maintain your health goals while enjoying your well-deserved break.

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