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
Warm-Up
Warm-Up (No Measure)
1 ROUND
20 Mountain Climbers
7 Push-Up to Pike
10 Scap Pull-Ups
10 BB Strict Press
Into…
1 ROUND
15 Jumping Jacks
5 Inch Worms
8 Tuck Ups
8 BB Muscle Clean
Into…
1 ROUND
10 Toe Touch Jumping Jacks
3 Wall Walks or Half Wall Walks
6 Kip Swings
6 BB Front Rack Dip and Drive
Strength – All
Shoulder Press (3×4 @ 11X1*)
*Tempo Strict Press (11X1)
Keep weight Heavy across all sets.
Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
(Score is Weight)
Week 3 of 5 Tempo
Workout – Performance
Metcon (AMRAP – Reps)
EMOM x 15 MINUTES
MIN 1 – 1 Wall Walk into 10 Shoulder to Overhead (135/95)
MIN 2 – 1 Wall Walk into Max Toes to Bar
MIN 3 – Rest
(Score is Lowest Reps of T2B)
KG BB: (60/42.5)
Workout – Fitness
Metcon (AMRAP – Reps)
EMOM x 15 MINUTES
MIN 1 – 1 Half Wall Walk into 10 Shoulder to Overhead (95/65)
MIN 2 – 1 Half Wall Walk into Max Knees to Chest
MIN 3 – Rest
(Score is Lowest Reps of K2C)
KG BB: (42.5/30)
Optional Cool Down
Metcon (No Measure)
2-3 SETS FOR QUALITY
5/5 Side Lying Open Books
:30/:30 Banded Shoulder External Rotation Hold
1:00 Rebound Pose
-Rest as Needed b/t Sets-
(No Measure)
