Announcements
NEW Summer T-Shirt & Tank Preorder is Live!
See the front desk for sign-up sheets.
Preorder ends 5/21!
Farewell Happy Hour for Amanda & Jason Widner this Friday, 6pm at the Gardens at Bear Canyon. Come wish them well on their move!!
CrossFit Fixx – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
30 Mountain Climbers
10 Up-Down +Scap Push-Ups
30 Russian Twists
5 Push-Ups to Pike
Into…
1-2 ROUNDS
30 Crossbody Mountain Climbers
10 Wide Stance Up-Downs*
8 Hand Release Push-Up
*Start with feet wide and jump back to a wide stance. A wider base allows you to cycle down and up faster!
Strength
Bench Press (1×3 / 1×3 / 1×3*)
1×3 @ 70%
1×3 @ 80%
1×3 @ 90%
*Based off of 90% of Heavy 1-Rep
Week 3 of 9
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
EMOM x 16 MINUTES
MIN 1&2 – AMRAP of Triplet*
MIN 3 – Max Strict Ring Dips
MIN 4 – Rest
*1 Round of Triplet is…
6 Hand Release Push-Ups
12 Up-Downs
24 Alt. Russian Twists
(Score is Total Strict Ring Dips)
KG DB: (15/10)|(10/7.5)
Optional Extra Credit
Metcon (No Measure)
EXTRA CREDIT MURPH PREP – DAY 2
CONDITIONING + STRENGTH
800m Run
Into Athlete’s Choice (Pick ONE)…
A). 7 ROUNDS
10 Pull-Ups
20 Push-Ups
30 Air Squats
OR
B). 15 ROUNDS
5 Pull-Ups
10 Push-Ups
15 Air Squats
Into…
800m Run
*Similar to what we saw at the end of last week with a bit more volume. If bodyweight ninjas, try to work the bigger sets of 10-20-30 and see if you can maintain consistent rounds. If last week was tough, stick to the smaller rounds of 5-10-15 and still focus on keeping rounds around 1:00-1:30.
(No Measure)
