Announcements
Tuesday, 3/21 @6:45pm – “Hidden Mechanisms of Injury” w/ Dr. Carmen Van Deven, Osteopathic Physician. $10 Fixx members, $20 non-members. Proceeds will go to Youth Own Their Own. See flyer for more details!
CrossFit Kids & Teens programs starts back up on Monday, 3/27 and runs through 5/22! Sign up is open now!
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
EMOM x 6 MINUTES
MIN 1 – :40 Arm + Body Rowing
MIN 2 – :40 Heels Down Rowing*
MIN 3 – :40 Heel Up Rowing*
MIN 4 – :40 Rowing (SPM 22-24)
MIN 5 – :40 Rowing (SPM 25-27)
MIN 6 – :40 Rowing (SPM 26-30)
*Heels Down = feet stay flat on footplates. This shortens the stroke but allows more hamstring recruitment.
*Heel Up = rolling up to the balls of the feet. This slightly lengthens the stroke and recruits more quads.
Into…
2-3 ROUNDS
10 Alt. Box Step-Ups*
12 Deadbugs*
15 Single DB Curls (Because it’s Saturday)
*RNDS 2-3 completed 6-8 Box Jumps + 8-10 Sit-Ups.
Workout – Performance
Metcon (Time)
FOR TIME
1250/1000m Row
25 Box Jumps (24/20)
35 Sit-Ups
1000/800m Row
25 Box Jumps
35 Sit-Ups
750/600m Row
25 Box Jumps
35 Sit-Ups
500/400m Row
25 Box Jumps
35 Sit-Ups
(Score is Time)
Workout – Fitness
Metcon (Time)
FOR TIME
1000/800m Row
20 Box Jumps (20)
30 Sit-Ups
750/600m Row
20 Box Jumps
30 Sit-Ups
500/400m Row
20 Box Jumps
30 Sit-Ups
250/200m Row
20 Box Jumps
30 Sit-Ups
(Score is Time)
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 25 MINUTES*
1000m Row
100 Box Jumps (Athlete Choice)
100 Sit-Ups
*P1 works while P2 rests. Must switch row every 250m. Split all other work as needed.
(Score is Rounds + Reps)
Optional Cool Down
Metcon (No Measure)
2-3 SETS FOR QUALITY
:30/:30 Banded Ankle Distraction (Box Optional)
10 Narrow Stance Squats
5/5 Single Leg Box Negatives
15 Heel Elevated Glute Bridge-Ups
-Rest as Needed b/t Sets-
(No Measure)
