CrossFit – Thu, Sep 14

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

2 SETS

100m Jog

8 PVC Pass Throughs

8 Bootstrap Squats

8 Calf Raises

8 Knee Push-Ups OR 8 Standard Push-Ups

into…

2 SETS

100m Run

8 PVC Windmills

8 PVC Front Squats

8 Tib Raises

8 Hand Release Push-Ups OR 8 Pike Push-Ups

Strength

Choose from Overhead Squat OR Front Squat

Overhead Squat (3×8*)

*Build to a Moderate+ weight and stay at that weight across all sets.

(Score is Weight)

Front Squat (3×8*)

*Build to a Moderate+ weight and stay at that weight across all sets.

(Score is Weight)

Workout

3 ROUNDS FOR TIME (Time)

400m Run

21 Overhead Squats OR Front Squats (75/55)

12 Handstand Push-Ups

*Options for Push-Ups…

Pike Push-Up

Hand Release

Standard Push-Ups

Knee Push-Ups

(Score is Time)

Optional Cool Down

EMOM x 8 MINUTES (No Measure)

MIN 1 – :45 Elevated Calf Raises w/:03 Pause in Bottom

MIN 2 – 5/5 Moose Antlers

(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!

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