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CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

2 ROUNDS

4 Inch Worms w/ Push-Up

4 Alt. Groiners w/ Twist

4/4 Moose Antlers

4 SLOW Scap Pull-Ups

Into…

AMRAP x 4 MINUTES

8 Alt. Jumping Lunges

4 Empty Barbell Cuban Presses

8 Kip Swings

4 Ring Rows or Jumping Pull-Ups

Strength

Split Jerk (3×1 (85-95%)*)

*Based off 1RM Clean & Jerk. If no 1RM, complete sets at RPE 8-9.

(Score is Weight)

Week 6 of 8 Oly Cycle

Workout

7 ROUNDS FOR TIME (Time)

7 Shoulder to Overhead (135/95)(95/65)

7 Up-Downs To Target*

7 Chest to Bar Pull-Ups or Pull-ups

*Ideally target is 6′ above reach.

(Score is Time)

KG BB: (60/42.5)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

10 Banded Ws

10/10 Single Arm Banded Rows

10/10 Single Arm Banded External Rotations

-Rest as Needed b/t Sets-

(No Measure)

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CrossFit Workouts for Week of 2/12-2/17/2024

This week, we have some fun partner workouts, an infamous ‘girl” wod, and more skill prep for the upcoming Open. Check out what workouts we have in store for you this week!

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