CrossFit – Sun, Apr 9

Announcements

April is CrossFit Fixx’s birthday month!! Thank you everyone for allowing Fixx to help you over the last 9 years!

Calling all athletes,volunteers, and judges!

Our next competition, the”Summer Solstice” is taking place onSaturday, July 8th!!

Register by 6/3 andget a FREE T-shirt! See flyer for details.

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

AMRAP x 4 MINUTES

4 Up-Dog to Down-Dog

4/4 Moose Antlers

4 Burpees

4 Alt. Step-Ups

Into…

2 ROUNDS

4/4 Half Kneeling Single Arm Arnold Press

4 Scap Pull-Ups + 4 Kip Swings

4 Jumping Pull-Ups (or Ring Rows)

4 Box Jumps

Strength – Performance

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – 8-10 Tempo Push-Ups (21X1)

MIN 2 – :30/:30 Single Arm Overhead KB Hold (Athlete Choice, AHAP)

MIN 3 – EZ Cardio Choice

(No Measure)

Week 2 of 9 Strict Gymnastics

Strength – Fitness

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – 6-8 Tempo Push-Ups (21X1)*

MIN 2 – :30/:30 Single Arm Overhead KB Hold (Athlete Choice, AHAP)

MIN 3 – EZ Cardio Choice

*Knee Push-Up Optional

(No Measure)

Week 2 of 9 Strict Gymnastics

Workout – Performance

Metcon (Time)

5 ROUNDS FOR TIME

21 Box Jumps (24/20)

15 Push Press (115/75)

9 Burpee Pull-Ups*

*Height of bar should be above standing reach.

(Score is Time)

KG BB: (52.5/35)

Workout – Fitness

Metcon (Time)

5 ROUNDS FOR TIME

15 Box Jumps (20)

12 Push Press (95/65)

9 Burpee to Target*

*Height of bar should be above standing reach.

(Score is Time)

KG BB: (42.5/30)

Optional Cool Down

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – :30 Supinated Grip Bar Hang

MIN 2 – :30 Supinated PVC Box Hold*

MIN 3 – :25/:25 Side Plank Hold

*Supinated grip w/elbows in. Kneel on floor, place elbows on box, let chest drop, and sit back.

(No Measure)

POPULAR POSTS

CrossFit Workouts for Week of 11/11-11/17/2024

Throughout November, we’ll continue to focus on Olympic Weightlifting.

Start this week with CHAD1000X in memory of Chad Wilkinson, who died by suicide on Oct. 29, 2018. Join the CrossFit community as we honor Chad’s life and legacy and raise awareness for suicide prevention.

Follow that with a quick couplet of wall-ball shots and double-unders on Wednesday.

Continue the month’s theme with heavy snatches with run efforts thrown in for fun on Thursday.

After Monday’s effort; be sure to stretch and scale accordingly throughout the week to allow for recovery.

CrossFit Workouts for Week of 11/4-11/10/2024

Welcome to November, a month focused on heavy days dedicated to developing the snatch and clean and jerk.

Expect a higher volume of light, moderate, and heavy barbell cycling.

Work on Olympic lifting-focused skill work for additional practice.

We will see benchmarks and Hero workouts such as CHAD1000X, Nate, and Open workout variations.

CrossFit Workouts for Week of 10/28-11/03/2024

Throughout October, we’ll continue to focus on classic benchmark workouts.

Kick off the week with a fun twist on a classic as athletes take on Heavy Grace.

Shift gears on Tuesday that has athletes partner up for a 30-minute max-distance effort on the machine of their choice.

Round out the week with Dia de los Deadlifts!

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals. Get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

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