CrossFit – Thu, Jul 13

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

2 ROUNDS

30 Single Unders

10/10 Split Squats

5 Hang Muscle Clean

10 Elbow Punches

Into…

2 ROUNDS

:30 Jump Rope Practice*

3 Hang Power Clean

6 Alt. Lunges + 6 Squats**

*RD1: Perform Single + Single + High Jump; RD2: Perform Single + Single + Double Under

**RD1 Perform bodyweight; RD2: Perform Front Rack Lunge (Option to perform the squats with from Back Rack)

Strength

Front Squat (4×6*)

*Option to do High-Bar Back Squat

Keep weight Moderate across all sets.

(Score is Weight)

Week 2 of 8 Oly Cycle

Workout

Metcon (Time)

4 SETS

10-8-6

Front Rack Alt. Lunges (115/75)(75/55)

50-40-30

Double Unders

*Option for 60-50-40 Single Unders

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

KG BB: (52.5/35)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

5/5 Elevated Calf Raises w/:02 pause in bottom

1:00/1:00 Calf Smash

-Rest as Needed b/t Sets-

(No Measure)

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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!

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