CrossFit – Tue, Apr 18

Announcements

Coach Ben is moving to Texas! 🙁

Farewell party for Ben is on Tuesday, 4/25 at 6:30p after evening CrossFit class at Bear Canyon Pizza.

Come say goodbye and wish him well!

Class Schedule Updates! Beginning week of May 1st..

12p CrossFit every Mon-Fri

 

New Saturday line-up

7a Barbell Club

8a Partner Workout

9a Rowing

Please plan accordingly.

Saturday, July 8th – SUMMER SOLSTICE

3-person team competition!

Sign up as an athlete, judge, or volunteer by 6/3 and get a free t-shirt!

CrossFit Fixx – CrossFit

View Public Whiteboard

Warm-Up

Warm-Up (No Measure)

1 ROUND

:30 Cal Row @ Easy Pace

6 Cat Cows

6 Bird Dogs

6 Push-Up to Pike

Into…

1 ROUND

:30 Row @ Mod Pace

6/6 Barbell RDL

12 Alt. V-Ups

12 Glute Bridge Ups

into…

1 ROUND

:30 Row @ Hard Pace

6 Barbell Deadlifts

6 Kip Swings

6 Strict Knee Raises

Strength – All

Deadlift (3×2 @ 11X1*)

*Tempo Deadlift (11X1)

*Keep weight Heavy+ across all sets.

Remember Reading Tempo…

1st Number is ‘Down Portion’

2nd Number is ‘Down Position’

3rd Number is ‘Up Portion’

4th Number is ‘Up Position’

(Score is Weight)

Week 4 of 5 Tempo

Workout – Performance

Metcon (Calories)

EMOM x 14 MINUTES

MIN 1 – 8 Toes to Bar + 8 Deadlifts (155/105)

MIN 2 – :50 Max Cal Row

(Score is Total Cals)

KG BB: (70/47.5)

Workout – Fitness

Metcon (Calories)

EMOM x 14 MINUTES

MIN 1 – 6 Toes to Something* + 6 Deadlifts (115/75)

MIN 2 – :50 Max Cal Row

*Toes to Something is a Kipping Knee Raise with a Kick of the Toes to an appropriate height for the athlete.

(Score is Total Cals)

KG BB: (52.5/35)

Optional Cool Down

Metcon (No Measure)

EMOM x 6 MINUTES

MIN 1 – 5/5 Sciatic Nerve Floss

MIN 2 – :25/:25 Side Plank Rotations

MIN 3 – :50 Child’s Pose

(No Measure)

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