- by Brice Helms
- 1 minute read
CrossFit – Thu, Apr 6
Announcements
April is CrossFit Fixx’s birthday month!! Thank you everyone for allowing Fixx to help you over the last 9 years!
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
2-3 ROUNDS
1:00 Cardio Choice
5/5 Split Squats
10 Sit-Ups
10 Dante Rows
10 Ring Rows
Strength – Performance
Metcon (No Measure)
ON A 8:00 RUNNING CLOCK…
Strict Chest to Bar Practice*
*Focus on wider grip + leaning back to lead with chest.
(No Measure)
Week 2 of 9 Strict Gymnastics
Strength – Fitness
Metcon (No Measure)
ON A 8:00 RUNNING CLOCK…
Strict Pull-Up Practice*
*Focus on engaging lats before pulling + keeping Hollow Body.
(No Measure)
Week 2 of 9 Strict Gymnastics
Workout – Performance
Metcon (No Measure)
3 SETS FOR QUALITY
1 Set of Max Strict Chest to Bars
2/2 KB/DB Turkish Get-Up (Athlete Choice, Mod-Heavy)
30 Banded Dante Rows
10/10 Bodyweight Split Squats
30 Sit-Ups**
1:00 Cardio Choice*
*Athlete can choose level of intensity for the Cardio Choice (EZ, MOD, or HARD).
**Option to Perform GHD Sit-Ups
-No Additional Rest b/t Sets-
(No Measure)
Workout – Fitness
Metcon (No Measure)
3 SETS FOR QUALITY
1 Set of Max Strict Pull-Ups
2/2 KB/DB Turkish Get-Up
20 Banded Dante Rows
10/10 Bodyweight Split Squats
20 Sit-Ups
1:00 Cardio Choice*
*Athlete can choose level of intensity for the Cardio Choice (EZ, MOD, or HARD).
-No Additional Rest b/t Sets-
(No Measure)
Optional Cool Down
Metcon (No Measure)
1-2 SETS FOR QUALITY
5 Up-Dog to Down Dog
:30/:30 Three Legged Downward Dog Pose
5 Cat/Cows
:30 Happy Baby
1:00 Rebound Pose
(No Measure)