Announcements
Sign up for the 2023 CrossFit Intramural Open!! Sign up at then front desk!
HELP WANTED! We need judges and volunteers for VDM on Saturday, Feb. 4th. Sign up sheet is on the front desk!
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
EMOM x 8 MIN (:40 ON / :20 ON)*
MIN 1: Step-Ups → Box Jumps
MIN 2: S.A. KB Swings → S.A. KB Cleans (:20/:20)
MIN 3: Tuck-Ups → V-Ups
MIN 4: :20 Dead Hang + :20 Active Hang → :20 Scap Pull-Ups + :20 Kip Swings
*Progress to the second movement(s) halfway through the EMOM
Workout – All
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
6 KB Goblet Alt. Box Step-Up (53/35)|(24/20)
8 Toes to Bar*
6/6 Single Arm KB Push Press
16 Box Jumps (24/20)
*Option for Toes to ‘Something’
(Score is Rounds + Reps)
KG KB: (24/16)
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 16 MINUTES
6 KB Goblet Alt. Box Step-Up (53/35)|(24/20)
8 Toes to Bar*
6/6 Single Arm KB Push Press
16 Box Jumps (24/20)
*Option for Toes to ‘Something’
(Score is Rounds + Reps)
KG KB: (24/16)
*P1 starts the AMRAP, once they reach the Box Jumps…P2 can start the ARMAP. P2 Chases P1 the entire workout but can not pass them.
Finisher
Metcon (No Measure)
3 SETS
40 Alt. KB Flutter Kicks
20 KB Horn Curls
20 KB Upright Rows
-Rest As Needed b/t Sets-
(No Measure)
