CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
10 Wrist Rocks (Fingers Pointed Forward)
10 Wrist Rocks (Fingers Pointed Backward)
10 Scap Push-Ups
5 Yoga Push-Ups
5 Hand Release Push-Ups
:20 Handstand or Pike Hold
Into…
2 ROUNDS
5 Snatch Grip RDL
5 Snatch Grip Deadlift
5 Hang Muscle Snatch
5 BTN Snatch Grip Push Press
Strength
EMOM x 10 MINUTES* (Weight)
1 Power Snatch
+
1 Hang Power Snatch
*Start Light and build to Moderate+.
(Score is Weight)
Workout
2 SETS (Time)
2-3-4-3-2
Power Snatch*
5-10-15-10-5
Handstand Push-Ups
-Rest 2:00 b/t Sets-
*BB Weight Options:
(135/95)(95/65)
(155/105)(115/75)
(165/115)(135/95)
(185/135)(155/105)
(Score is Total Time)**
**Combine your times from all 4 efforts. Do not include 2:00 rest in Total Time Score.
Optional Cool Down
2-3 SETS FOR QUALITY (No Measure)
1:00 Barbell Tricep Smash*
1:00 Foam Roll
-Rest as Needed b/t Sets-
*Place empty bar on rack at chest level. Place arms on top and smash triceps; slowly extending and flexing at the elbow. You can use the other hand to push on the bicep, creating more pressure on the tricep against the barbell.
(No Measure)
