CrossFit – Wed, Apr 26

Announcements

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!

New T-Shirt / Tank Pre-order is live now thru Wednesday May 3rd!See preorder form on front desk!

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

Have a pair of plates (10s or 15s) ready to use!

Optional Mobility/Stretch Flow pre-warm-up…

1-2 ROUNDS

5/5 Moose Antlers

5 Cat/Cows

5/5 Side Plank Rotations

5 As / Ts / Ys @ bodyweight

2 ROUNDS*

5/5 Plate Around the Worlds → 10 Plate Forward Raises

10 SLOW Plank Alt. Shoulder Taps

15 Feet Together Plate Hops (forward & back)

10 Alt. DB Deadlifts → 10 Alt. DB Upright Rows

Into…

2 ROUNDS*

5/5 Single Arm Plate Deficit Knee Push-Ups

:30 Plank Hold

:30 Single-Unders → :30 Double Under or Crossover Practice (play around here!)

5/5 Single Arm DB Strict Press → 10 Alt. DB Hang Snatch

*Arrows indicate movement change for the 2nd round.

Strength – Performance

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – 2-3 Deficit Strict Handstand Push-Ups*

MIN 2 – :25/:25 Single Arm Plank Hold

MIN 3 – :50 Shuttle Run or DU Practice

*Use plates or parallettes to create small deficit. Option to increase reps to 4-6 if moving w/o mechanical breakdown.

(No Measure)

Week 5 of 9 Strict Gymnastics

Strength – Fitness

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – 3-5 Deficit Push-Ups*

MIN 2 – :25/:25 Single Arm Plank Hold

MIN 3 – :50 Shuttle Run or Jump Rope Practice

*Use plates or DBs or parallettes to create small deficit. Option to increase reps to 6-8 if moving w/o mechanical breakdown.

(No Measure)

Week 5 of 9 Strict Gymnastics

Workout – Performance

Metcon (AMRAP – Reps)

2 SETS

AMRAP x 7 MINUTES*

2-3-4-and so on…

Strict Handstand Push-Ups

4-6-8 and so on…

Alt. DB Hang Power Snatch (50/35)

*After each complete set (HSPU + HPS) complete 30 Double Unders. Reset at the beginning of each AMRAP.

-Rest 2:00 b/t Sets-

(Score is Lowest Reps of HSPU + HPS)

KG DB: (22.5/15)

Workout – Fitness

Metcon (AMRAP – Reps)

2 SETS

AMRAP x 7 MINUTES*

4-6-8 and so on…

DB Strict Press (Athlete Choice, Mod)

Alt. DB Hang Power Snatch (35/20)

*After each complete set (DBSP + HPS) complete 30 Single Unders. Reset at the beginning of each AMRAP.

-Rest 2:00 b/t Sets-

(Score is Lowest Reps of DBSP + HPS)

KG DB: (15/10)

Optional Cool Down

Metcon (No Measure)

2-3 SETS FOR QUALITY

5 As w/Light Weight

5 Ts w/Light Weight

5 Ys w/Light Weight

15 Banded Upright Rows

1:00 Child’s Pose w/Lat Stretch

-Rest as Needed b/t Sets-

(No Measure)

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