CrossFit – Sat, Feb 18

CrossFit Fixx – CrossFit

View Public Whiteboard

Warm-Up

Warm-Up (No Measure)

EMOM x 9 MINUTES

MIN 1 – 100m Run

MIN 2 – :20 Single Unders → Double Unders** + 10 Sit-Ups (Or V-Ups)

MIN 3 – 8/8 Single Leg RDLs → 10 DL*

*Start performing DL on the second round and both RDLs and DLs should be performed with an empty bar.

**Performance athletes start performing DU at the second round.

Extended Warm-Up – Performance

Metcon (No Measure)

3 SETS

8 Deadlifts*

:30 Double Under Practice

5-7 Toes to Bar

*Start Light-Moderate and build to up to and slightly past workout weight.

(No Measure)

Extended Warm-Up – Fitness

Metcon (No Measure)

3 SETS

8 Deadlifts*

:30 Single Under Practice

5-7 Knees to Chest

*Start Light and build to up to and slightly past workout weight.

(No Measure)

Workout – Performance

Metcon (Time)

3 ROUNDS FOR TIME

400m Run

30 Double Unders*

20 Toes to Bar

15 Deadlifts (185/135)

*Add 30 Double Unders each round (30,60,90)

(Score is Time)

KG BB: (85/60)

Partner Workout Option – Performance

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

1200m Run

400 Double Unders

120 Toes to Bar

100 Deadlifts (185/135)

*Partition reps as needed. You can start at any movement and mix movement orders as wanted. P1 works while P2 Rests. Perform the run together.

(Score is Time)

KG BB: (85/60)

Workout – Fitness

Metcon (Time)

3 ROUNDS FOR TIME

400m Run

50 Single Unders*

20 Knees to Chest

15 Deadlifts (135/95)

*Add 50 Single Unders each round (50,100,150)

(Score is Time)

KG BB: (60/42.5)

Partner Workout Option – Fitness

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

1200m Run

500 Single Unders

120 Knees to Chest

100 Deadlifts (135/95)

*Partition reps as needed. you can start at any movement and mix movement orders as wanted. P1 works while P2 Rests. Perform the run together.

(Score is Time)

KG BB: (60/42.5)

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!

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