CrossFit – Tue, Jul 25

Announcements

Beginning 7/25, all monthly membership billing cycles will be split up to biweekly. i.e. unlimited plans move from $168/month to $84 billed every two weeks, etc. If you have any questions, ask Brice.

Kids & Teens class start times are changing to 3:45pm beginning August 7th.

Teens M & W 3:45 and Kids Tu & Th 3:45 Recurring class plans are available now!

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

2 ROUNDS

100m Run

5/5 Split Squat

10 BB Strict Press

10 Scap Pull-Ups

Into…

2 ROUNDS

10 Ice Skaters

5 Dips + 5 Push Press

5/5 Jumping Split Squat*

5 Kip Swings**

*2nd Round perform 10 Jumping Lunges

**2nd Round perform 5 Big Kip Swings

Strength

Split Jerk (5×3 (80%)*)

*Based off 1RM Clean & Jerk. Stay at 80% across all sets. If no 1RM, complete sets at RPE 8.

(Score is Weight)

Week 4 of 8 Oly Cycle

Workout

Metcon (AMRAP – Reps)

ON A 12:00 RUNNING CLOCK…

600ft Shuttle Run*

40 Pull-Ups

400ft Shuttle Run

30 Pull-Ups

200ft Shuttle Run

20 Pull-Ups

-Max Shuttle Runs in Time Remaining-

*All shuttle runs are 25′ out, 25′ back.

(Score is Total Reps of Final Shuttle Runs)

**Each 25′ interval is considered 1 rep. The workout is scored ONLY by the reps you earn in the final run.

Metcon (AMRAP – Reps)

ON A 12:00 RUNNING CLOCK…

600ft Shuttle Run*

50 Ring Rows

400ft Shuttle Run

40 Ring Rows

200ft Shuttle Run

30 Ring Rows

-Max Shuttle Runs in Time Remaining-

*All shuttle runs are 25′ out, 25′ back.

(Score is Total Reps of Final Shuttle Runs)

**Each 25′ interval is considered 1 rep. The workout is scored ONLY by the reps you earn in the final run.

Optional Cool Down

EMOM x 9 MINUTES (No Measure)

MIN 1 – :30 Reverse Plank Hold

MIN 2 – :30 Tib Raises

MIN 3 – 1:00 Easy Walk

(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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