CrossFit – Thu, Jul 6

CrossFit Fixx – CrossFit

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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)

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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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