CrossFit – Sat, Jul 29

Announcements

Kids & Teens class start times are changing to 3:45pm beginning August 7th.

Teens M & W 3:45 and Kids Tu & Th 3:45 Recurring class plans are available now!

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

1 ROUND (4:00)

200m Run

8/8 Ankle Rotations

8 Alt. Box Step-Ups

8 Alt. Groiners

8 Air Squats

100m Run

Into…

2-3 ROUNDS (TIME PERMITTING)

10 Alt. Elbow Punches

8 Alt. Front Rack Lunges

6 Up and Overs*

6 Back Squats

6 Box Jumps*

*Push Press the barbell overhead, carefully lower to the back, Push Press from back rack, carefully lower to front rack.

*Increase height each round.

Partner Workout

IN TEAMS OF 2… (Time)

FOR TIME*

2 ROUNDS

400m Run

80 Back Squats (Athlete Choice, Moderate)

80 Box Jumps (24/20)

-Immediately Into-

2 ROUNDS

200m Run

40 Front Rack Alt. Lunges

40 Box Jumps (30/24)

*P1 works while P2 rests. Runs must be completed together, all other work can be split as needed.

(Score is Time)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

10 Alt. 90-90 Hip Rotations

100m EZ Walk

5/5 Half Kneeling Hip Openers

10/10 Single Leg Glute Bridge-Ups

-Rest as Needed b/t Sets-

(No Measure)

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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!

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