- by Brice Helms
- 1 minute read
CrossFit – Fri, Apr 28
Announcements
Class Schedule Updates! Beginning week of May 1st..
12p CrossFit every Mon-Fri
New Saturday line-up
7a Barbell Club
8a Partner Workout
9a Rowing
Please plan accordingly.
Saturday, July 8th – SUMMER SOLSTICE
3-person team competition!
Sign up as an athlete, judge, or volunteer by 6/3 and get a free t-shirt!
New T-Shirt / Tank Pre-order is live now thru Wednesday May 3rd!See preorder form on front desk!
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
0:00-3:00 RUNNING DRILLS
Running Drill Options:
Walking Knees to Chest
Calf Walk
Bear Crawl
Walking Spiderman Lunges
INTO..
AMRAP x 3 MINUTES
8 Alt. Box Step-Ups
4/4 DB Around the World
4/4 Moose Antlers
INTO..
AMRAP x 3 MINUTES
100m Run
5 Barbell Strict Press
5 Box Jumps
Strength – All
Shoulder Press (3×5 @ 1111*)
*Keep weight Light across all sets. This is a Deload Week.
Remember Reading Tempo… 1st Number is ‘Down Portion’ 2nd Number is ‘Down Position’ 3rd Number is ‘Up Portion’ 4th Number is ‘Up Position’
(Score is Weight)
Week 5 of 5 Tempo
Workout – Performance
Metcon (Time)
FOR TIME
400m Run
Immediately Into…
5 ROUNDS
15 Box Jumps (20)
10 Push Press (95/65)
Immediately Into…
400m Run
(Score is Time)
KG BB: (42.5/30)
Workout – Fitness
Metcon (Time)
FOR TIME
400m Run
Immediately Into…
5 ROUNDS
10 Box Jumps (20)
10 Push Press (65/45)
Immediately Into…
400m Run
(Score is Time)
KG BB: (30/20)
Cool Down
2-3 SETS FOR QUALITY (No Measure)
:30 Lat/Prayer Stretch on Box
5/5 SLOW Single Leg Box Squats
10/10 Ankle Distractions*
*Keeping the whole foot on the ground & facing the box, drive the knee forward towards the box. After each rep, pull the foot slightly away from the box. If you get to the point where the knee can’t touch the box without the heel coming off the ground, you have gone too far.
-Rest as Needed b/t Sets-
(No Measure)