Monday

CrossFit Fixx – CrossFit

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Warm-up

Warm-up (No Measure)

ON A 7:00 RUNNING CLOCK…

1 ROUND

1:00 Row @ Easy Pace

10 PVC Lunge + Pass Through

10 Push-Up to Pike

Into…

2 ROUNDS

:30 Row @ Mod Pace

8 Barbell RDL

8 Barbell Behind the Neck Strict Press

8 Barbell Back Squat

Into…

1-2 ROUNDS

:30 Row @ Hard pace

6 Barbell Hang High Pull

6 Barbell Behind the Neck Push Press

6 Barbell Alt. Back Rack Lunges

Strength

Snatch (Heavy 1-Rep )

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep

(Score is Weight)

Week 8 of 8

Workout

Metcon (Time)

3 ROUNDS FOR TIME

500/400m Row

6 Power Snatches (135/95)|(95/65)

12 Alt. Back Rack Lunges

(Score is Time)

KG BB: (60/42.5)|(42.5/30)

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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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