CrossFit – Thu, Jan 11

CrossFit Fixx – CrossFit

View Public Whiteboard

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

200m Run

5/5 Hand Over Hand Vertical Ring Row

5/5 Mountain Climber Scap Pull-Ups*

5 Tuck-Ups + 5 V-Ups

5 Slow Sumo Stance Good Mornings

*Hands will be stacked next to each other on the rig just as they were for the Vertical RR.

Into…

1-2 ROUNDS (Time Permitting)

100m Run

7 BB RDL

7 Upright Rows

7 High Hang High Pulls

7 Alt. Elbow Punches

Extended Warm-Up – All

EMOM x 8 MINUTES (No Measure)

MIN 1 – 1-3 Rope Climbs*

MIN 2 – 5 Hang Power Cleans**

*Option for Strict Knees to Chest.

**Start Light and build slightly past workout weight.

(No Measure)

Workout – Performance

AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

200m Run

10 Hang Power Clean (135/95)

1 Rope Climb

(Score is Rounds + Reps)

KG BB: (60/42.5)

Workout – Fitness

AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

200m Run

10 Hang Power Clean (95/65)

3 Strict Knees to Chest

(Score is Rounds + Reps)

KG BB: (42.5/30)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

10 Elevated Calf Raises*

10 Tib Raises

10 Banded Lat Pushdowns

*Pause for :02 in bottom position

(No Measure)

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!

SCHEDULE YOUR FREE INTRO

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

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from CrossFit Fixx