CrossFit – Wed, Aug 2

Announcements

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

View Public Whiteboard

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Alt. Samson Lunges

10 Slam Ball Deadlifts

5/5 Single Leg Glute Bridge-Ups

5 Ring Rows

Into…

2 ROUNDS

10 Alt. Slam Ball Cossack Squats

10 Slam Ball G2OH

10 Lunges

10 Scap Pull-ups

Into…

1 ROUND (Time Permitting)

15 Slam Balls

10 Slam Ball Lunges

7-10 Kip Swings

Skill

Metcon (AMRAP – Reps)

EMOM x 5 MINUTES

1-2 Bar Muscle-Ups or 2-4 Unbroken Pull-Ups*

*Option for Chest to Bar Pull-Ups

(Score is Reps)

Week 5 of 8 Gymnastics Cycle

Workout

Metcon (AMRAP – Reps)

EVERY 2:30 x 6 SETS

30 Slam Balls (Athlete Choice)

20 Slam Ball Alt. Lunges

-Max Bar Muscle-Ups w/ Time Remaining-

-Rest 1:00 b/t Sets-

*Sub Pull-ups for Muscle-Ups

(Score is Lowest Reps of Bar Muscle-Up)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

:30/:30 Single Arm Slam Ball Overhead Carry

10 SLOW Arm Haulers

1:00/1:00 Couch Stretch

-Rest as Needed b/t Sets-

(No Measure)

POPULAR POSTS

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!

CrossFit Workouts for Week of 2/12-2/17/2024

This week, we have some fun partner workouts, an infamous ‘girl” wod, and more skill prep for the upcoming Open. Check out what workouts we have in store for you this week!

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