4-week Nutrition Program begins Aug. 28th!
Go to crossfitfixx.com to register.
We have updated our program specific waivers. Please check your email or sign one electronically on the gym kiosk. Thanks!
CrossFit Fixx – CrossFit
Warm-Up (No Measure)
:30 Bike – Legs Only + :30 Bike – Arms Only
10 PVC Pass Through
8 PVC Behind The Neck Push Press
6 Tempo Air Squats (32×1)
4 Alt. Groiners
10/8 Cal Bike (:45 CAP)
10 PVC Pass Through Alt. Lunges
8 PVC High Hang Muscle Snatches
6 PVC Snatch Balances
4 Alt. Scorpion Stretch
EMOM x 6 MINUTES* (Weight)
1 Hang Power Snatch
1 Squat Snatch**
*Start Light and build to Moderate. This is a Deload Week.
**Option for Power Snatch.
(Score is Weight)
Week 7 of 8 Oly Cycle
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
10/8 Cal Bike
4 Hang Power Snatch or Hang Squat Snatch (135/95)(95/65)
*Add 1 Hang Power/Squat Snatch after each full round. Ex: R1 = 4, R2 = 5, R3 = 6, and so on.
(Score is Rounds + Reps)
Optional Cool Down
EMOM x 9 MINUTES (No Measure)
MIN 1 – :25/:25 Single Arm DB/KB Overhead Hold
MIN 2 – :50 Deadbug or Hollow Hold
MIN 3 – :50 EZ Bike