CrossFit – Tue, Mar 28

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

EMOM x 8 MINUTES

MIN 1 – 10 RDL + Max Groiners

MIN 2 – 10 Hang Muscle Cleans + Max Elbow Punches

MIN 3 – 10 Slow V-Ups + Max Hollow Hold

MIN 4 – 10 Squat Jumps + Max Scap Push-Ups

Strength – All

Deadlift (3×8 @ 31X1*)

Tempo Deadlift (31X1)

*Keep weight Moderate+ 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 1 of 4 Tempo

Workout – Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

15 Up-Downs to Target*

10 Toes to Bar

10 Deadlifts (135/95)

5 Hang Squat Cleans

*Ideally target above 6-inch reach.

(Score is Round + Reps)

KG BB: (60/42.5)

Workout – Fitness

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

15 Up-Downs

10 Toes to Something*

10 Deadlifts (95/65)

5 Hang Squat Cleans

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

(Score is Rounds + Reps)

KG BB: (42.5/30)

Optional Cool Down

Metcon (No Measure)

2-3 SETS FOR QUALITY

1:00/1:00 Couch Stretch

5 Jefferson Curls*

5/5 Single Leg RDLs*

*Option to hold empty barbell.

-Rest As Needed b/t Sets-

(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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