CrossFit – Thu, May 18

Announcements

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!

The new shirt order has shipped!! We will notify you as soon as they arrive. Thank you for your preorder!

Memorial Day, Monday May 29th Schedule: Class times are 5:30am, 6:45am, & 8:00am MURPH workout.

Reserve your spot now in Wodify!

NEW CLASS: 4:30pm CrossFit!! Mon-Fri beginning Tuesday, May 30th.

CrossFit Fixx – CrossFit

View Public Whiteboard

Warm-Up

Dynamic warm-up | 8:00

– Set a 7:00 clock.

– Scale push-ups to the knees as needed.

Movement // What to look for

:20 jumping jacks // Arms straight.

10 unweighted good mornings // Arch in the low back.

5 tempo push-ups // Chest touching the floor.

6 Samson stretch lunges // Driving the hips/knees forward.

5 counterbalance squats // Hips back and knees out.

230518 (Time)

– RX –

6 rounds for time:

12 DB deadlifts (35/50 lb)

9 DB front rack lunges

200-m run

– Use two DBs.

– INTERMEDIATE –

6 rounds for time:

12 DB deadlifts (20/35 lb)

9 DB front rack lunges

200-m run

– Use two DBs.

– BEGINNER –

6 rounds for time:

12 DB deadlifts (20/15 lb)

9 DB front rack lunges

200-m run

– Use two DBs.

Skill Work – Post-workout (Checkmark)

Post-workout:

3 sets:

100-ft. single-DB overhead walk/arm (35/50 lb)

– Use DBs from workout.

Stretching (Checkmark)

2-3 sets:

:30 lacrosse ball roll/foot

:30 hamstring stretch/leg

:30 sit and reach (straddle)