CrossFit – Mon, Nov 27

Announcements

New Winter Saturday Schedule begins December 2nd!

8:00am Rowing

9:00am Partner WOD

10:00am Barbell Club

CrossFit Fixx – CrossFit

View Public Whiteboard

Warm-Up

Warm-Up (No Measure)

2-3 ROUNDS

10 Jumping Jacks

5 Cat Cows

10 Hollow Rocks

5 Push-Up to Pike

10 Banded Plate Good Mornings*

*Tie a band to the rig and step into the band. Band should be at hip height. Facing away from where the band is attached, athletes will perform a Good Morning with holding a plate pulled into their chest.

Strength

Deadlift (6-4-2 | 4-3-2*)

*Start Moderate and build to Heavy. The second wave (4-3-2) should be heavier than the first (6-4-2).

(Score is Weight)

Week 3 of 5

Strength | Wave-Loading Cycle

Workout

Diane (Time)

21-15-9 Reps For Time

Deadlifts (225/155 lb)

Handstand Push-Ups
(Score is Time)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

10/10 Wrist Nerve Glides*

5/5 Single Leg Prone Leg Lift Stretch**

10 SLOW Alt. Bird Dogs

-Rest as Needed b/t Sets-

*Place an outstretched arm against the wall or post on the rig, with palm against the surface and fingers pointed down. Slowly lower head away from the arm. Hold for :03-:05 then release.

**Lying face down, bend one knee to 90 degrees. Lift thigh off ground while squeezing the glutes. Hold for :03-:05 before lowering.

(No Measure)

POPULAR POSTS

Why Strength Training Is Important As You Age

People can do daily activities with a minimal amount of cardiovascular fitness, but when they don’t have the strength or the muscle power to do daily activities, that’s when they lose their independence. To build muscle, you need to do strength training!

CrossFit Workouts for Week of 2/12-2/17/2024

This week, we have some fun partner workouts, an infamous ‘girl” wod, and more skill prep for the upcoming Open. Check out what workouts we have in store for you this week!

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