CrossFit – Tue, Mar 14

Announcements

Tuesday, 3/21 @6:45pm – “Hidden Mechanisms of Injury” w/ Dr. Carmen Van Deven, Osteopathic Physician. $10 Fixx members, $20 non-members. Proceeds will go to Youth Own Their Own. See flyer for more details!

CrossFit Kids & Teens programs starts back up on Monday, 3/27 and runs through 5/22! Sign up is open now!

CrossFit Fixx – CrossFit

View Public Whiteboard

Warm-Up

Warm-Up (No Measure)

AMRAP x 6 MINUTES

6 Empty Barbell Strict Press

6 Hanging Strict Knee Raises

6 Inchworms + Push-Up

6 Cat/Cows

Strength – All

Metcon (Weight)

4 SETS

1 Push Press

+

2 Push Jerk

*Start Moderate and build to/past heaviest workout weight.

(Score is Weight)

Workout – Performance

Metcon (AMRAP – Reps)

EMOM x 6 MINUTES

MIN 1 – 5 Toes to Bar + 4 Shoulder to Overhead (185/135)

MIN 2 – :40 Max Up-Downs

-Rest 2:00-

EMOM x 6 MINUTES

MIN 1 – 5 Toes to Bar + 6 Shoulder to Overhead (135/95)

MIN 2 – :40 Max Up-Downs

-Rest 2:00-

EMOM x 6 MINUTES

MIN 1 – 5 Toes to Bar + 8 Shoulder to Overhead (95/65)

MIN 2 – :40 Max Up-Downs

(Score it Total Reps of Up-Downs)

KG BB1: (85/60)

KG BB2: (60/42.5)

KG BB3: (42.5/30)

Workout – Fitness

Metcon (AMRAP – Reps)

EMOM x 6 MINUTES

MIN 1 – 5 Hanging Knee Raise + 4 Shoulder to Overhead (135/95)

MIN 2 – :40 Max Up-Downs

-Rest 2:00-

EMOM x 6 MINUTES

MIN 1 – 5 Hanging Knee Raise + 6 Shoulder to Overhead (95/65)

MIN 2 – :40 Max Up-Downs

-Rest 2:00-

EMOM x 6 MINUTES

MIN 1 – 5 Hanging Knee Raise + 7 Shoulder to Overhead (65/45)

MIN 2 – :40 Max Up-Downs

(Score it Total Reps of Up-Downs)

KG BB1: (60/42.5)

KG BB2: (42.5/30)

KG BB3: (30/20)

Optional Cool Down

Metcon (No Measure)

1 SET FOR QUALITY

2:00 Lat/Upper Back Foam Roll

10 Up Dog to Down Dog

10/10 Banded Standing Shoulder External Rotation

(No Measure)

POPULAR POSTS

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!

By providing your phone number, you agree to receive text messages from CrossFit Fixx