CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
:30 Single Unders
12 Alt. Piked Shoulder Taps
10 Small Shoulder Rotations Forward (Change Plates Optional)*
10 Small Shoulder Rotations Backwards (Change Plates Optional)*
5/5 Neck Rolls (L/R)
10 Alt. Arm Swings**
*RND 2 – complete bigger shoulder rotations.
**Start with arms across and swing them across the body switching which arm is on top/ bottom with each swing. Essentially give yourself a hug, you deserve it.
Into…
2 ROUNDS
10 Ring Rows
8 Tempo Strict Press (21X1)
6 Push-Up to Pike
Extended Warm-Up – Performance
Metcon (No Measure)
3 SETS
5 Push Jerk*
3-5 Gymnastic Reps**
-Rest As Needed b/t Sets-
*Start light and build to final workout weight.
**Suggested progression
Pull-Ups
Chest to Bars
Bar Muscle-Ups
(No Measure)
Extended Warm-Up – Fitness
Metcon (No Measure)
3 SETS
5 Push Press or Push Jerk*
3-5 Gymnastic Reps**
-Rest As Needed b/t Sets-
*Start light and build to final workout weight.
**Suggested progression
Jumping Pull-Ups
Pull-Ups / Banded Pull-Ups
Strict Strict Pull-Ups / Banded Strict Pull-Ups
(No Measure)
Workout – Performance
Metcon (Time)
FOR TIME
6 ROUNDS
4 Pull-Ups
5 Push Jerk (115/75)
20 Double Unders
-Immediately Into-
5 ROUNDS
3 Chest to Bar Pull-Ups
4 Push Jerk (135/95)
20 Double Unders
-Immediately Into-
4 ROUNDS
2 Bar Muscle-Ups
3 Push Jerk (165/115)
20 Double Unders
(Score is Time)
KG BB1: (52.5/35)
KG BB2: (60/42.5)
KB BB3: (75/52.5)
Workout – Fitness
Metcon (Time)
FOR TIME
6 ROUNDS
4 Jumping Pull-Ups
5 Push Press or Push Jerk (75/55)
30 Single Unders
-Immediately Into-
5 ROUNDS
3 Pull-Ups*
4 Push Press or Push Jerk (95/65)
30 Single Unders
-Immediately Into-
4 ROUNDS
2 Strict Pull-Ups*
3 Push Press or Push Jerk (115/75)
30 Single Unders
*Banded Optional
(Score is Time)
KG BB1: (35/25)
KG BB2: (42.5/30)
KB BB3: (52.5/35)
