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)

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