- by Brice Helms
- 1 minute read
CrossFit – Mon, Jul 31
Announcements
Kids & Teens class start times are changing to 3:45pm beginning August 7th.
Teens M & W 3:45 and Kids Tu & Th 3:45 Recurring class plans are available now!
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
5 PVC or Band Pass Throughs
5/5 Kneeling Hip Openers
10 Air Squats
10 Arm Haulers
1:00 Cardio Choice (EZ Pace)
Into…
2 ROUNDS
:30 Wall Prayer Stretch*
10 Scap Push-Ups on forearms
5 Knee Push-Ups
10 Alt. Deadbugs
:30 Cardio Choice (mod-fast pace)
*Place elbows on the wall and walk feet back until a tripod is created. Then lean through your arms to stretch the triceps/ lats.
Strength
Overhead Squat (3×5*)
*Consider this is a primer for tomorrow’s OLY work. If you are not training tomorrow, use today to reinforce good mechanics. Use Light-Mod weight for all sets.
(Score is Weight)
Week 5 of 8 Oly Cycle
Strength – Fitness
Front Squat (3×5*)
*Option for High-Bar Back Squat
Consider this is a primer for tomorrow’s OLY work. If you are not training tomorrow, use today to reinforce good mechanics. Use Light-Mod weight for all sets.
(Score is Weight)
Week 5 of 8 Oly Cycle
Workout
Metcon (Time)
FOR TIME
Cardio Choice*
*Cardio Choice Options:
250/225 Cal Row
200/175 Cal Bike
200/175 Cal Ski
**Every 3:00 not including 0:00, complete 15 Push-Ups + 15 Sit-Ups.
(Score is Time)
Optional Cool Down
2-3 SETS FOR QUALITY (No Measure)
10 Banded Pull Aparts
10 Banded Ws
10 Banded High Pulls
100m Walk Outside
-Rest as Needed-
(No Measure)