CrossFit – Wed, Feb 22

Announcements

Second week of the Open, theme will be Rodeo and food will be BBQ. Saguaros lead the the Javelinas by ONLY 45 points!

If you haven’t received your Open Team shirt, please bring your $20 to Nat or Jaz to pick it up.

From now until March 4th, we will be accepting donations for dogs in need. We’re teaming up with Bion CrossFit and the Sanctuary Project to help with donations like blankets, dog beds, food, treats, etc.

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

1 ROUND

10 Alt. Step-Ups

8/8 Single Arm DB Sumo Deadlifts

6 Push-Up to Pike

8 Tuck-Ups

Into…

1 ROUND

10 Box Jumps

8/8 Single Arm DB Russian Swings

6 Up Downs

4/4 S.A. Ring Rows

Into…

1 ROUND

10 Box Jump Overs

10 Alt. DB Snatches

10 Alt. DB Burpees

10 Strict Knee Raises

Skill – All

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Rope Climbs*

*Specifically focus on J-Hook Clamp & Stomp.

(No Measure)

Workout – Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

2 Rope Climb

4 Box Jump Overs (24/20)

6 Alt. DB Devils Press (50/35)

8 DB Alt. Box Step-Ups*

*Hold DB any way above the waist.

(Score is Rounds + Reps)

KG DB: (22.5/15)

Workout – Fitness

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

6 Strict Knees to Chest

4 Box Jump Overs (24/20)

6 Alt. DB Devils Press (35/20)

8 DB Alt. Box Step-Ups*

*Hold DB any way above the waist.

(Score is Rounds + Reps)

KG DB: (15/10)

Optional Finisher

Metcon (AMRAP – Reps)

6 SETS (:20 ON/ :10 OFF)*

MOVT 1 – Sit-Ups

MOVT 2 – Hollow Body Hold

*1 SET = MOVT 1 + MOVT 2.

(Score is Reps)

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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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