CrossFit Fixx – CrossFit
Warm-up
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
4:00 EZ to Moderate Row
Immediately Into…
AMRAP x 6 MINUTES
5 Slow Plate Goblet Squats w/ Pause in the bottom (Athlete Choice)
5/5 Plate Single Leg RDL
10 Glute Bridges w/ Pause in the top
10 Plate Sumo Deadlifts
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 21 MINUTES
10 Deadlifts*
10 Up-Downs Over Bar
20 Sit-Ups**
*Rounds 1+2: (155/105)|(115/75)
Rounds 3+4: (185/135)|(135/95)
Rounds 5+6: (225/155)|(155/105)
Rounds 6+Beyond: (275/185)|(185/135)
**GHD Optional.
(Score is Rounds + Reps)
KG BB1: (70/45)|(50/35)
KG BB2: (85/60)|(60/42.5)
KG BB3: (100/70)|(70/55)
KG BB4: (125/85)|(85/60)
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 25 MINUTES***
20 Deadlifts*
20 Up-Downs Over Bar
30 Partner Sit-Ups**
*Rounds 1+2: (155/105)|(115/75)
Rounds 3+4: (185/135)|(135/95)
Rounds 5+6: (225/155)|(155/105)
Rounds 6+Beyond: (275/185)|(185/135)
**GHD Optional.
***Partner 1 works while Partner 2 rests. Split Work as needed. Partner Sit-Ups are performed together for 30 reps total. Partners interlock heels and toss Slam Ball back and forth.
(Score is Rounds + Reps)
KG BB1: (70/45)|(50/35)
KG BB2: (85/60)|(60/42.5)
KG BB3: (100/70)|(70/55)
KG BB4: (125/85)|(85/60)
