CrossFit – Wed, Aug 9

Announcements

4-week Nutrition Program begins Aug. 28th!

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CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Hand Over Hand Ring Row

10 Alt. Lunges

8/6 Cal Bike

6 Burpees

4 Box Step-Ups

Into..

1-2 ROUNDS (Time Permitting)

10 Scap Pull-Ups

10 Single DB Goblet Lunges

8/6 Cal Bike

6 DB Burpees

4 Box Step-Overs

Skill

EMOM x 6 MINUTES (No Measure)

MIN 1 – 1-2 Rope Climb

MIN 2 – :45 EZ Bike

(No Measure)

Week 6 of 8 Gymnastics Cycle

Workout

“KILIMANJARO” (Time)

FOR TIME*
120 DB Goblet Alt. Lunges (50/35)(35/26)
80/60 Cal Bike
40 Single DB Burpee Box Step-Overs (24/20)**
25 Rope Climbs

*Partition Reps and Movements in any order to complete work.
**1 Rep= DB Burpee + DB Box Step-Over. Can hold DB anyway above hips for Step-Over.

(Score is Time)

KG DB: (22.5/15)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

:30/:30 Half Pigeon on Box

15 Glute Bridge-Ups + :30 Glute Bridge Hold

1:00 EZ Bike

-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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