CrossFit – Thu, Jul 6

CrossFit Fixx – CrossFit

View Public Whiteboard

Warm-Up

Warm-Up (No Measure)

1:00 Cardio Choice

Into…

2 ROUNDS

10 PVC Pass Through

5 PVC Push Jerk

5/5 DB RDL

10 Shoulder Taps

Into…

1:00 Cardio Choice

Into…

2 ROUNDS

5 PVC Hang Muscle Snatch

5/5 SA Bent Over Row

10 Alt DB Slides

10 Alt. V-Ups

Workout

Metcon (No Measure)

EMOM x 30 MINUTES

MIN 1 – :45 Cardio Choice 1

MIN 2 – 1 Barbell Complex*

MIN 3 – :45 V-Ups

MIN 4 – :45 Cardio Choice 2

MIN 5 – :45 DB RDL + Bent Over Row (Athlete Choice, Moderate)**

MIN 6 – :45 Plank Hold***

*Complex = 1 Snatch Grip Deadlift + 1 High Hang Snatch High Pull + 1 Hang Power Snatch + 1 Power Snatch.

SN-DL + PS are performed from below the knee. Complete with Empty Barbell this is a primer for tomorrow’s lifting.

**1 Rep = Bow to down position in RDL, perform BOR, then stand.

***Ring Plank Hold Optional.

(No Measure)

Optional Cool Down

Metcon (No Measure)

EMOM x 6 MINUTES

MIN 1 – 5 Slow Kang Squats + 10 Alt. 90-90 Hip Rotations

MIN 2 – 10 Alt. Bird Dogs w/:02 Pause

MIN 3 – 10-15 Wide Grip Barbell Curls

(No Measure)

POPULAR POSTS

CrossFit – Thu, Sep 21

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 SETS 30 Single Unders 10 KB Deadlifts → 10 RKB Swings* 10 Alt.

CrossFit – Wed, Sep 20

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) ON AN 8:00 RUNNING CLOCK.. 2 ROUNDS 10 Strict Press 10 Tuck-Ups / V-Ups

CrossFit – Tue, Sep 19

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2-3 ROUNDS 6 Alt. Groiners 6/6 Russian Step Up 8/8 DB Half Kneeling Arnold

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