Monday

CrossFit Fixx – CrossFit

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Warm-up

Warm-up (No Measure)

3 SETS (7:00 Cap)

:45 Hard Row

8 Up-Downs

6 Lunge + Lunge + Air Squat

4/4 PVC Around the Worlds

Strength

Overhead Squat (4×6*)

*All working sets @ Moderate/Mod-Heavy weight. If you have a 1RM OHS, this should be roughly 80%. Focus on perfect movement.

Week 1 of 8

(Score is Weight)

Workout

THE ASSIGNMENT (Time)

FOR TIME

21-15-9

Overhead Squat (95/65)|(65/45)

*500/400m Row after each full set.

(Score is Time)

KG BB: (42.5/30)|(30/20)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Olympic Wall Squat

2:00 Frog Stretch

(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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