CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
8 Cat Cows
8 Alt. Groiners
8 Bootstrappers
10/10 Wrist Circles
Into…
3-4 ROUNDS
8 Up-Downs
8 Barbell Deadlifts
8 Hang High Pulls
8 Elbow Punches
8 Front Rack Lunges
Strength
Power Clean (8-6-4-6-4-2*)
*Start Moderate and build to Heavy. The second wave should be heavier than the first.
(Score is Weight)
Week 2 of 5
Strength | Wave-Loading Cycle
Workout
EMOM x 12 MINUTES* (Weight)
1 Deadlift
+
2 Power Cleans
+
3 Front Squats
*MINUTES 1-4: (135/95)
MINUTES 5-8: (155/105)
MINUTES 9-12: (165/115)
(Score is Heaviest Weight)
EMOM x 12 MINUTES* (Weight)
1 Deadlift
+
2 Power Cleans
+
3 Front Squats
*MINUTES 1-4: (135/95)
MINUTES 5-8: (155/105)
MINUTES 9-12: (165/115)
(Score is Heaviest Weight)
KG BB1: (60/42.5)
KG BB2: (70/47.5)
KG BB3: (75/52.5)
Optional Cool Down
1-2 SETS FOR QUALITY (No Measure)
200m Cool Down Walk
10/10 Single Leg Glute Bridge-Ups
10 Cat/Cows
5 Bodyweight Jefferson Curls
-Rest as Needed b/t Sets-
(No Measure)
