Announcements
April is CrossFit Fixx’s birthday month!! Thank you everyone for allowing Fixx to help you over the last 9 years!
Calling all athletes,volunteers, and judges!
Our next competition, the”Summer Solstice” is taking place onSaturday, July 8th!!
Register by 6/3 andget a FREE T-shirt! See flyer for details.
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
200m Run
Into…
2 ROUNDS
12 Med Ball Ground to OH
10 PVC Pass Through
8 Alt. Groiners
Into…
1-2 ROUNDS
5 PVC Snatch Deadlift
5 PVC High Hang Muscle Snatch
5 Med Ball Thruster → 5 Wall Balls to Target
IInto…
200m/150m Time Trial (this is a time trial to see if the Run can be completed in less than 1:00)
Strength – Performance
Metcon (Weight)
EVERY 1:30 x 5 SETS*
1 Hang Squat Snatch
+
1 Snatch
+
1 Overhead Squat
*Start Light-Moderate and build to Moderate+.
(Score is Weight)
Strength – Fitness
Metcon (Weight)
EVERY 1:30 x 5 SETS*
1 Hang Power Snatch
+
2 Power Snatches
*Start Light and build to Moderate.
(Score is Weight)
Workout – Performance
Metcon (AMRAP – Reps)
EMOM x 20 MINUTES
MIN 1 – 200m Run
MIN 2 – 1 Snatch (Athlete Choice, Heavy)*
MIN 3 – Max Wall Balls (20/14)
MIN 4 – Rest
*Athletes chooses Moderate-Heavy loading to start. Athlete can increase loading each round or stay at the same weight. Athlete has the entire minute to make their lift. Max 3 attempts per minute. Only use heaviest weight successfully lifted towards score. Each pound = 1 Rep.
(Score is Total Reps of WB + Heaviest Weight)
KG WB: (9/6)
Workout – Fitness
Metcon (AMRAP – Reps)
EMOM x 20 MINUTES
MIN 1 – 150m Run
MIN 2 – 2 TNG Power Snatches (Athlete Choice, Mod)*
MIN 3 – Max Wall Balls (14/10)
MIN 4 – Rest
*Athletes chooses Moderate loading to start. Athlete can increase loading each round or stay at the same weight. Athlete has the entire minute to make their lift. Max 3 attempts per minute. Only use heaviest weight successfully lifted towards score. Each pound = 1 Rep.
(Score is Total Reps WB + Heaviest Weight)
KG WB: (6/5)
Optional Cool Down
Metcon (No Measure)
2-3 SETS FOR QUALITY
1:00/1:00 Barbell Quad Smash
3-5 PVC Floor/Bench Pec Stretch w/:05 Hold*
*Lie on a bench or the floor. Place hands in the Deadlift grip (or wider) on the PVC. Staying braced, take PVC slowly behind head to stretch the pec muscles. DO NOT use a barbell.
(No Measure)
