Saturday

CrossFit Fixx – CrossFit 45

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Warm-up

Warm-up (No Measure)

WITH A PARTNER …

3 ROUNDS EACH (5 MIN CAP)

P1: :30 Row – Provide one focus each time they’re on the rower*

P2: 6 Up-Downs + 10 Alt. Deadbugs**

*Use the warm-up as a teaching opportunity to dial in row mechanics. Example…

Round 1: Legs + Hips w/slight lean back (arms stay straight)

Round 2: Legs + Hips + Arms + ½ slide forward

Round 3: Full strokes – focus on aggressive kicks but keep the strokes/minute under 27

**For the 3rd round, switch to 5 Burpees + 10 Sit-ups

Post-Workout Strength

Metcon (Weight)

3 SETS

15 Rolling Tricep Extensions

30 Reverse Grip Banded Tricep Pull-Downs

-Rest 1:00 b/t Sets-

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

150/120 Cal Row*

*Every 1:30 complete 15 Sit-Ups.

(Score is Time)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

300/240 Cal Row*

*P1 rows while P2 completes 2 Rounds of 7 Burpees and 14 Sit-Ups. Once P2 finishes 2 rounds, the partners switch.

(Score is Time)

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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!

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