CrossFit – Wed, May 31

Announcements

Saturday, July 8th – SUMMER SOLSTICE

3-person team competition!

Sign up as an athlete, judge, or volunteer by 6/3 and get a free t-shirt!

NEW CLASS: 4:30pm CrossFit!! Mon-Fri beginning Tuesday, May 30th.

CrossFit Fixx – CrossFit

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General Warm-up (No Measure)

1 set:

10 alternating Spiderman stretches

10 leg swings/leg (across the body)

10 alternating scorpion stretches

10 leg swings/leg (forward and backward)

1 set:

10 single-leg KB deadlifts/leg

20 alternating reverse lunges

:20 single-unders

1 set:

10 KB good mornings

10 box step-ups (20/24 in)

:20 double-unders or single-unders

Skill Work (2 Rounds for weight)

Pre-workout:

5×10 suitcase deadlifts

Suitcase Deadlift

230531 (Time)

– RX –

5 rounds for time:

40 double-unders

30 box step-ups (20/24 in)

20 KB swings (35/53 lb)

– INTERMEDIATE –

5 rounds for time:

:30 double-under attempts

30 box step-ups (20/24 in)

20 KB swings (26/35 lb)

– BEGINNER –

5 rounds for time:

:30 penguin hops

20 box step-ups (20/24 in)

10 Russian KB swings (26/35 lb)

Stretching (Checkmark)

1 set:

:30 calf roll/side

:30 shin roll/side

:30 quad roll/side

:30 glute roll (figure 4)/side

:30 lat roll/side

1:00 thoracic roll

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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!

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