CrossFit – Sat, May 13

Announcements

Saturday, July 8th – SUMMER SOLSTICE

3-person team competition!

Sign up as an athlete, judge, or volunteer by 6/3 and get a free t-shirt!

CrossFit Fixx – CrossFit

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Warm-Up

Dynamic warm-up | 14:00

400m run EASY

1 set:

25 ft down and back:

– Bear crawl (down)

– Samson lunges (back)

– Spiderman twist (see video, down)

– Side lunges

– Crab walk (focus on maintaining high hips)

– Burpee broad jump

200m Run MODERATE

3 rounds for quality

5 Scap pull-ups

10 Plank shoulder taps (R/L) to Down Dog

10 Bootstrappers

200m Run FAST/STRIDE

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats

Angie – Intermediate (Time)

– INTERMEDIATE –

For time:

50 pull-ups

60 push-ups

70 sit-ups

80 squats

Angie – Beginner (Time)

– BEGINNER –

For time:

40 jumping pull-ups

50 hand-elevated push-ups

60 sit-ups

70 squats

– Spend no more than 5:00 on each movement.

Skill Work (No Measure)

Rest, stretch, recover

Stretching (Checkmark)

3 sets:

:45 childs pose

:45 frog stretch

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!

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