CrossFit – Wed, Jul 12

CrossFit Fixx – CrossFit

View Public Whiteboard

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

5 Good Mornings

5 Scap Pull-Ups + 5 Kip Swings

5 Tuck-Up + V-Up*

15 Banded Lat Pushdowns

*1 Rep = 1 Tuck-Up + 1 V-Up

Into…

2 ROUNDS

5 DBL KB Deadlifts

10 Alt. Wrist Push-Ups*

5 Dynamic (bigger) Kip Swings

10 Seated Banded Lat Pulldowns

*In tabletop position, start with both hands in a fist on the ground. Slowly move one hand down so the palm is facing up. Then return to a fist and alternate.

Strength

Metcon (AMRAP – Reps)

EMOM x 8 MINUTES

Chest to Bars or Pull-ups*

*Rep Options:

ADV: 5-7

INT: 3-5

BEG: 1-3

Pick one or the other C2B or PU

(Score is Total Reps)

Week 2 of 9 Gymnastics Cycle

Workout

Metcon (AMRAP – Rounds and Reps)

EMOM x 18 MINUTES

MIN 1 – AMRAP of…2 Chest to Bars + 3 Toes to Bar + 4 Up-Downs*

OR

AMRAP of…2 Pull-Ups + 3 Knees to Chest + 4 Up-Downs*

MIN 2 – 1:00 KB Farmers Hold (Athlete Choice, AHAP)

MIN 3 – Rest**

*Pick up where you left off.

**Option for EZ Cardio

(Score is Rounds + Reps)

Optional Cool Down

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – :45 Foam Roll Lats and/or Hamstrings

MIN 2 – 10/10 Seated Single Leg Lifts

(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