Monday

CrossFit Fixx – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

20 Crossbody Mountain Climbers

6 Scap Push-ups

6 Step-Ups

6 Slam Ball Deadlifts

6 Slam Ball Front Squats

Into…

2 ROUNDS

10 Box Jumps w/ Step-Down

8 Push-Up to Pike

8 Slam Balls

Strength

Bench Press (1×5 / 1×5 / 1×5*)

1×5 @ 40%

1×5 @ 50%

1×5 @ 60%

*Based off of 90% of Heavy 1-Rep. This is a Deload Week.

Week 8 of 9

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

10/10 Single Arm DB Deficit Push-Up

20 Box Jumps (24/20)

30 Slam Balls (30/20)|(20/10)

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/10)

KG SB: (15/10)|(10/5)

Optional Finisher

Metcon (Time)

FOR TIME

20-15-10-15-20

Alt. Plank Slam Ball Taps

40-30-20-30-40

Slamball Russian Twists

(Score is Time)

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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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