Thursday

Announcements

NEW CLASS ALERT!
ENDURANCE class begins this Sunday, 2/6 at 7:00am!
YOGA class takes place this Thursday at 6:15pm!

CrossFit Fixx – CrossFit

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Warm-up

Warm-up (No Measure)

1-2 ROUNDS

1:00 EZ Row

10 Scap Depressions*

:20 Hollow Hold

1 ROUND

:45 Moderate Row

10 Scap Retractions**

10 Hollow Rocks

1 ROUND

:30 Hard Row

10 Ring Rows

10 Up-Downs with Jump

*Also called a Scap Pull-Up, in a hanging position the athlete will Depress the Scaps meaning they will pull the Scap or Shoulder Blades “Down”. This will look similar to a shrug of the shoulders

**Retraction of the Scaps or Shoulder Blades is a “Back and Down” motion. This is similar to the initial movement of a Strict Pull-Up without any bend in the arms

***To perform the Frog Jump, begin in a High Plank, jump the feet up to the hands and then back into a High Plank while keeping the hands on the ground throughout the movement

Strength

Metcon (No Measure)

4 SETS FOR QUALITY

5-7+ Tempo Strict Pull-Ups (1111)*

*Goal to maintain perfect hollow body position

-Rest as needed b/t Sets-

(No Measure)

Workout

Metcon (Time)

FOR TIME

1000/800m Row

Immediately Into…

21-15-9

Up-Downs to Target*

Pull-Ups**

Immediately Into…

1000/800m Row

*Target 6′ above standing reach.

**Chest to Bar Optional.

(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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