CrossFit – Mon, Feb 20

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:30 Single Unders

12 Alt. Piked Shoulder Taps

10 Small Shoulder Rotations Forward (Change Plates Optional)*

10 Small Shoulder Rotations Backwards (Change Plates Optional)*

5/5 Neck Rolls (L/R)

10 Alt. Arm Swings**

*RND 2 – complete bigger shoulder rotations.

**Start with arms across and swing them across the body switching which arm is on top/ bottom with each swing. Essentially give yourself a hug, you deserve it.

Into…

2 ROUNDS

10 Ring Rows

8 Tempo Strict Press (21X1)

6 Push-Up to Pike

Extended Warm-Up – Performance

Metcon (No Measure)

3 SETS

5 Push Jerk*

3-5 Gymnastic Reps**

-Rest As Needed b/t Sets-

*Start light and build to final workout weight.

**Suggested progression

Pull-Ups

Chest to Bars

Bar Muscle-Ups

(No Measure)

Extended Warm-Up – Fitness

Metcon (No Measure)

3 SETS

5 Push Press or Push Jerk*

3-5 Gymnastic Reps**

-Rest As Needed b/t Sets-

*Start light and build to final workout weight.

**Suggested progression

Jumping Pull-Ups

Pull-Ups / Banded Pull-Ups

Strict Strict Pull-Ups / Banded Strict Pull-Ups

(No Measure)

Workout – Performance

Metcon (Time)

FOR TIME

6 ROUNDS

4 Pull-Ups

5 Push Jerk (115/75)

20 Double Unders

-Immediately Into-

5 ROUNDS

3 Chest to Bar Pull-Ups

4 Push Jerk (135/95)

20 Double Unders

-Immediately Into-

4 ROUNDS

2 Bar Muscle-Ups

3 Push Jerk (165/115)

20 Double Unders

(Score is Time)

KG BB1: (52.5/35)

KG BB2: (60/42.5)

KB BB3: (75/52.5)

Workout – Fitness

Metcon (Time)

FOR TIME

6 ROUNDS

4 Jumping Pull-Ups

5 Push Press or Push Jerk (75/55)

30 Single Unders

-Immediately Into-

5 ROUNDS

3 Pull-Ups*

4 Push Press or Push Jerk (95/65)

30 Single Unders

-Immediately Into-

4 ROUNDS

2 Strict Pull-Ups*

3 Push Press or Push Jerk (115/75)

30 Single Unders

*Banded Optional

(Score is Time)

KG BB1: (35/25)

KG BB2: (42.5/30)

KB BB3: (52.5/35)

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