- by Brice Helms
- 1 minute read
CrossFit – Sat, Apr 22
Announcements
Coach Ben is moving to Texas! 🙁
Farewell party for Ben is on Tuesday, 4/25 at 6:30p after evening CrossFit class at Bear Canyon Pizza.
Come say goodbye and wish him well!
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)
2 ROUNDS
10 Bootstrap Squats
8 Scap Push-Ups
6 Scap Pull-Ups
:30 REST
AMRAP x 3 MINUTES
10 Banded Good Mornings
8 Banded Bent Over Rows
6 Band Pull Aparts
:30 REST
2 ROUNDS
10 Tempo Air Squats (31X1)
8 Tempo Ring Rows (21X2)
6 Tempo Knee Push-Ups (22X1)
Strength – Performance
Metcon (No Measure)
ON A 10:00 RUNNING CLOCK…
Strict Chest to Ring Pull-Up Practice*
*Focus on False Grip + Low Ring Pulls.
(No Measure)
Week 4 of 9 Strict Gymnastics
Strength – Fitness
Metcon (No Measure)
ON A 10:00 RUNNING CLOCK…
Strict Wide Grip Pull-Up Practice*
*Focus on a neutral head & not trying to reach chin over bar. Band Optional.
(No Measure)
Week 4 of 9 Strict Gymnastics
Workout – Performance
Metcon (Time)
4 SETS*
4 ROUNDS
5 Pull-Ups
10 Push-Ups
15 Air Squats
-Rest 1:00 b/t Sets-
*1 SET= 4 Rounds of 5-10-15. Option to wear a 20/14 vest.
(Score is Slowest Set)
Workout – Fitness
Metcon (Time)
4 SETS*
4 ROUNDS
4 Ring Rows or Jumping Pull-Ups
6 Push-Ups
12 Air Squats
-Rest 1:00 b/t Sets-
*1 SET= 4 Rounds of 4-6-12.
(Score is Slowest Set)
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 24 MINUTES
5 Pull-Ups
10 Push-Ups
15 Air Squats
*P1 completes a full round while P2 Rests. Once a full round is completed partners switch.
(Score is Rounds + Reps)
Optional Cool Down
2-3 SETS FOR QUALITY (No Measure)
10 Alt. 90-90 Hip Rotations
10 Banded Good Mornings
10 Banded High Pulls
-Rest as Needed b/t Sets-
(No Measure)