CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
AMRAP x 3 MINUTES
:20 Bike (MOD PACE)
10 PVC Pass Thru
10 PVC Behind The Neck Push Jerk
5 Inchworm + Push-Ups
INTO..
AMRAP x 3 MINUTES
:20 Bike (MOD-HARD PACE)
5 PVC Behind The Neck Snatch Drops
5 PVC Scarecrow Snatch
5 Pike Push-Ups
Extended Warm-Up – All
Power Snatch (EMOM x 6 MINUTES
3 TNG Power Snatches*
)
*Start Light-Moderate and build to Moderate.
(Score is Weight)
Workout – Performance
Metcon (Time)
FOR TIME (5 SETS MAX)*
UNTIL 50 POWER SNATCHES ARE COMPLETED…
15 Handstand Push-Ups
20/15 Cal Bike
1 Set of Touch & Go Power Snatches (Athlete Choice, Light-Mod)
-Rest 2:00 b/t Sets-
*1 SET = HSPU, Cal Bike, Max TNG Power Snatches. Bar must move continuously from the ground to overhead. Athlete can rest with the bar overhead but can not rest with the bar anywhere else. Once the max reps ends, must rest 2:00 before starting the next set with HSPU. Goal is to achieve between 10-15 Power Snatches per set.
(Score is Total Time)
Partner Workout Option – Performance
Metcon (Time)
IN TEAMS OF 2…
FOR TIME*
100 Handstand Push-Ups
120 Power Snatches (Athlete Choice, Light-Mod)
160/130 Cal Bike
*Partition and split work as needed. P1 works while P2 rests.
(Score is Time)
KG BB: (52.5/35)
Workout – Fitness
Metcon (Time)
FOR TIME (5 SETS MAX)*
UNTIL 50 POWER SNATCHES ARE COMPLETED…
12 Hand Release Push-Ups
15/12 Cal Bike
1 Set of Touch & Go Power Snatches (Athlete Choice, Light)
-Rest 2:00 b/t Sets-
*1 SET = HRPU, Cal Bike, Max TNG Power Snatches. Bar must move continuously from the ground to overhead. Athlete can rest with the bar overhead but can not rest with the bar anywhere else. Once the max reps ends, must rest 2:00 before starting the next set with HRPU. Goal is to achieve between 10-15 Power Snatches per set.
(Score is Total Time)
Partner Workout Option – Fitness
Metcon (Time)
IN TEAMS OF 2…
FOR TIME*
100 Hand Release Push-Ups
120 Power Snatches (Athlete Choice, Light)
120/100 Cal Bike
*Partition and split work as needed. P1 works while P2 rests.
(Score is Time)
KG BB: (52.5/35)
Optional Cool Down
GROUP YOGA FLOW FOR QUALITY (No Measure)
10 Cat/Cows
10 Up Dog to Down Dog*
:30/:30 Figure 4 Stretch (option to do half pigeon)
1:00 Rebound Pose
*Option to lift one leg and open the hip while in Down Dog.
(No Measure)
