CrossFit – Wed, Mar 15

Announcements

Tuesday, 3/21 @6:45pm – “Hidden Mechanisms of Injury” w/ Dr. Carmen Van Deven, Osteopathic Physician. $10 Fixx members, $20 non-members. Proceeds will go to Youth Own Their Own. See flyer for more details!

CrossFit Kids & Teens programs starts back up on Monday, 3/27 and runs through 5/22! Sign up is open now!

CrossFit Fixx – CrossFit

View Public Whiteboard

Warm-Up

Warm-Up (No Measure)

1 ROUND

10/8 Cal Bike

10 Good Mornings

20 Single Unders

10 Ring Rows

Into…

1 ROUND

10/8 Cal Bike

5 Jefferson Curls

10 Single-Single-Doubles

10 Jumping Pull-Up Negatives

Into…

1 ROUND

10/8 Cal Bike

10 Deadlifts

20 Double Unders

5 Scap Pull-Ups + 5 Kip Swings

Extended Warm-Up – Performance

Metcon (No Measure)

3 SETS

1-2 Ring Muscle-Ups

5-7 Deadlifts*

:30 Double or Triple Under Practice

-Rest As Needed b/t Sets-

*Start Light-Moderate and build to workout weight.

(No Measure)

Extended Warm-Up – Fitness

Metcon (No Measure)

3 SETS

3-5 Pull-Ups

5-7 Deadlifts*

:30 Single or Double Under Practice

-Rest As Needed b/t Sets-

*Start Light and build to workout weight.

(No Measure)

Workout – Performance

Metcon (Time)

ON A 22:00 RUNNING CLOCK…*

40 Ring Muscle-Ups

60 Deadlifts (225/155)

80/60 Cal Bike

240 Double Unders

*Partition as needed. Can start and mix movements in any order. Any reps not completed at the end of the 22:00 are added as seconds to the score. Ex: you do not complete 30 reps, your score is 22:30.

(Score is Time)

KG BB: (100/70)

Workout – Fitness

Metcon (Time)

ON A 22:00 RUNNING CLOCK…*

40 Strict Pull-Ups

60 Deadlifts (155/105)

60/40 Cal Bike

360 Single Unders

*Partition as needed. Can start and mix movements in any order. Any reps not completed at the end of the 22:00 are added as seconds to the score. Ex: you do not complete 30 reps, your score is 22:30.

(Score is Time)

KG BB: (70/47.5)

Optional Cool Down

Metcon (No Measure)

AMRAP x 6 MINUTES

5/5 Moose Antlers

5/5 Sciatic Nerve Floss

5 Jefferson Curls (option to hold barbell)

(No Measure)

POPULAR POSTS

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