Announcements
CrossFit Kids & Teens programs starts back up on Monday, 3/27 and runs through 5/22! Sign up is open now!
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
EVERY 2:00 x 3 SETS
30 Big Jump Single Unders
6 Snatch Deadlifts
6 Behind the Neck Snatch Press
6 Straight Leg Sit-Ups
Mobility in remainder*
*Suggested Mobility – Moose Antlers, Cat Cows, Groiners, Bootstrappers are all good options.
Strength – All
Metcon (Weight)
EMOM x 4 MINUTES*
3 TNG Power Snatches
-Into-
EMOM x 3 MINUTES*
2 TNG Power Snatches
-Into-
EMOM x 2 MINUTES*
1 Power Snatch
*Start light and aim to build weight every minute ending at a Heavy or Moderate-Heavy single for today.
(Score is Weight)
Workout – Performance
“ANNIEBEL” (Time)
FOR TIME*
50-40-30-20-10
Double Unders
Sit-Ups
*After each full round complete 6 Power Snatches (135/95). The workout ends with 6 Power Snatches (30 total).
(Score is Time)
KG BB: (60/42.5)
**This is a Mash-Up of the Classic CF workout Annie and Isabel.
Workout – Fitness
“ANNIEBEL (FITNESS)” (Time)
FOR TIME*
100-80-60-40-20**
Single Unders
50-40-30-20-10
Sit-Ups
*After each full round complete 6 Power Snatches (95/65). The workout ends with 6 Power Snatches (30 total).
**Option to complete 25-25-25-25-25 Double Unders.
(Score is Time)
KG BB: (42.5/30)
**This is a Mash-Up of the Classic CF workout Annie and Isabel.
Cool Down
Metcon (No Measure)
EMOM x 9 MINUTES
MIN 1 – 5 Slow Eccentric Calf Raises w/:01 Pause in Bottom*
MIN 2 – 12 Alt. Bird Dogs**
MIN 3 – 5 Slow Up-Dog to Down Dog
*Stand on an Elevated Surface.
**Focus on keeping ribs pulled down towards hips when arm/leg is extended.
(No Measure)
