Wednesday

Announcements

6-Week Nutrition Kickstart begins Monday, April 18th!
Sign up sheet on front desk for more information.
Happy 8th Anniversary CrossFit FIXX!!!

CrossFit Fixx – CrossFit

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Warm-up

Warm-up (No Measure)

JUMP ROPE WARM-UP (4:00 Cap)

20 Single Unders

10 Right Leg Singles

10 Left Leg Singles

20 Alt. Singles

10 Forward/Backward Hop

10 Right/Left Hop

10 Scissor Kick Singles

10 Single, Single, High Jump

10 Penguin Hops (Single Tap)

10 Penguin Hops (Double Tap)

:30 Double Under Practice*

2 ROUNDS

10 PVC Pass Throughs

8 PVC Push Jerks

6 Broad Jumps

1 ROUND

5 BB Snatch Deadlift

5 BB Snatch Push Jerks

5 BB Hang Muscle Snatch

*Athletes can practice Single + Single + Double; Single + Double, or work on stringing Double Unders together

Strength

Metcon (Weight)

3 SETS*

1 Snatch Pull

+

1 Power Snatch

*All working sets should be Heavy…about 90+% of 1-Rep Snatch. Option to build in later sets if perfect mechanics are maintained.

(Score is Weight)

Week 6 of 8

Workout

Metcon (Time)

FOR TIME

3-6-9-12-9-6-3

Hang Power Snatch (115/75)|(75/55)

30-40-50-60-50-40-30

Double Under*

*Option for ‘Unbroken’ Double Unders

(Score is Time)

KG BB:(50/35)|(35/25)

Optional Finisher

Metcon (No Measure)

2-3 SETS FOR QUALITY

20 Alt. Weighted Plate Russian Twists

Immediately Into…

1:00 Weighted Hollow Hold

(No Measure)

Finisher

1-Mile Run (Time)

Max Effort 1-Mile Run
OR..

Max Wall Sit (Time)

Happy 8th Anniversary CrossFit Fixx!!!

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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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