CrossFit – Mon, Sep 18

Brice Helms
• September 18, 2023
•
0 minute read

CrossFit Fixx – CrossFit

Warm-Up

Warm-Up (No Measure)

3 ROUNDS

:45 Cardio (increase speed each round)

10 Glute Bridge Alt. Marches

5 Cat/Cows

5/5 Single Leg RDLs (option for staggered or split stance RDLs!)

Strength

Deadlift (12-10-8-6-4*)

*Start Moderate+ and build past workout weight.

(Score is Weight)

Workout

5 SETS (Time)

Cardio Choice*

6 Deadlifts (315/205)(205/145)

-Rest 1:00 b/t each Set-

*Cardio Choice Options:

18/14 Cal Row

15/12 Cal Bike

15/12 Cal Ski

(Score is Slowest Set)

KG BB: (143/93)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

50m EZ Walk

5/5 Sciatic Nerve Floss

10/10 Glute Bridge-Ups

:30 Glute Bridge Hold

-Rest as Needed b/t Sets-

(No Measure)

CrossFit – Thu, Sep 21

09-21-2023 7:00 am

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

09-20-2023 7:00 am

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

09-19-2023 7:00 am

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