CrossFit – Wed, Sep 13

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:45 Jumping Jacks

10 Barbell Deadlifts

10 Upright Rows

10 Tuck-Ups

Into…

2 ROUNDS

8 Scap Pull-ups / Scap Depressions

10 V-Ups

5 Tall Jumps

10-12 Alt. Elbow Punches

Strength

EMOM x 8 MINUTES (Weight)

1 Power Clean

+

2 Hang Power Clean

*Start Light and build to Moderate+.

(Score is Weight)

Workout

4 SETS (Time)

10 Toes to Bar

8 Hang Power Cleans*

6 Toes to Bar

4 Power Cleans

-Rest 2:00 b/t Sets-

*BB Weights:

SET 1: (115/75)(75/55)

SET 2: (135/95)(95/65)

SET 3: (155/105)(115/75)

SET 4: (185/135)(135/95)

(Score is Total Time)**

**Combine your times from all 4 efforts. Do not include 2:00 rest in Total Time Score.

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

10 SLOW Zottman Curls

1:00 Lat Foam Roll

10 Banded Ws

-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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