CrossFit – Tue, Apr 11

Announcements

April is CrossFit Fixx’s birthday month!! Thank you everyone for allowing Fixx to help you over the last 9 years!

Calling all athletes,volunteers, and judges!

Our next competition, the”Summer Solstice” is taking place onSaturday, July 8th!!

Register by 6/3 andget a FREE T-shirt! See flyer for details.

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

EMOM x 8 MINUTES (:40 On / :20 Off)

MIN 1 – Scap Push-Up + Alt. Shoulder Tap

MIN 2 – Slow Step-Ups*

MIN 3 – Seated DB Alt. Arnold Press

MIN 4 – Quad Heel Taps **

* Increase Height on Second Round.

** Similar to a Bird Dog position. Both knees off the ground holding a tabletop plank. Opposite Hand and Foot make contact similar to Shoulder Tap.

Strength – Performance

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – 5-7 Strict Handstand Push-Ups*

MIN 2 – :40 Mixed Grip KB/DB Hold** (Athlete Choice, Mod)

MIN 3 – EZ Cardio

*Goal is to complete unbroken.

**Hold 1 KB/DB Overhead + 1 KB/DB Front Rack.

(No Measure)

Week 3 of 9 Strict Gymnastics

Strength – Fitness

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 -5-7 Box Piked Push-Ups

MIN 2 – :40 Mixed Grip KB/DB Hold* (Athlete Choice, Mod)

MIN 3 – EZ Cardio

*Hold 1 KB/DB Overhead + 1 KB/DB Front Rack.

(No Measure)

Week 3 of 9 Strict Gymnastics

Workout – Performance

Metcon (AMRAP – Rounds and Reps)

2 SETS

AMRAP x 8 MINUTES*

2-4-6-and so on…

Handstand Push-Ups

Tall Box Alt. Step-Up (Athlete Choice)**

DB Front Squats (50/35)

-Rest 2:00 b/t Sets-

*Reset at the beginning of the second AMRAP.

**Goal for step-up is higher than 90-degrees on the leading leg.

(Score is Lowest Rounds + Reps)

KG DB: (22.5/15)

Workout – Fitness

Metcon (AMRAP – Rounds and Reps)

2 SETS

AMRAP x 8 MINUTES*

2-4-6-and so on…

Hand Release Push-Ups

Tall Box Alt. Step-Up (Athlete Choice)**

DB Front Squats (35/20)

-Rest 2:00 b/t Sets-

*Reset at the beginning of the second AMRAP.

**Goal for step-up is higher than normal step-up on the leading leg.

(Score is Lowest Rounds + Reps)

KG DB: (22.5/15)

Optional Cool Down

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – :25/:25 Half Pigeon on Box

MIN 2 – 15 Hollow Rocks

MIN 3 – 15 Arm Haulers

(No Measure)

POPULAR POSTS

CrossFit Workouts for Week of 11/11-11/17/2024

Throughout November, we’ll continue to focus on Olympic Weightlifting.

Start this week with CHAD1000X in memory of Chad Wilkinson, who died by suicide on Oct. 29, 2018. Join the CrossFit community as we honor Chad’s life and legacy and raise awareness for suicide prevention.

Follow that with a quick couplet of wall-ball shots and double-unders on Wednesday.

Continue the month’s theme with heavy snatches with run efforts thrown in for fun on Thursday.

After Monday’s effort; be sure to stretch and scale accordingly throughout the week to allow for recovery.

CrossFit Workouts for Week of 11/4-11/10/2024

Welcome to November, a month focused on heavy days dedicated to developing the snatch and clean and jerk.

Expect a higher volume of light, moderate, and heavy barbell cycling.

Work on Olympic lifting-focused skill work for additional practice.

We will see benchmarks and Hero workouts such as CHAD1000X, Nate, and Open workout variations.

CrossFit Workouts for Week of 10/28-11/03/2024

Throughout October, we’ll continue to focus on classic benchmark workouts.

Kick off the week with a fun twist on a classic as athletes take on Heavy Grace.

Shift gears on Tuesday that has athletes partner up for a 30-minute max-distance effort on the machine of their choice.

Round out the week with Dia de los Deadlifts!

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!

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