CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
ON A 5:00 RUNNING CLOCK…
100m Jog
25’ High Kicks
25’ Walking Samson Stretches
25’ Bear Crawls
25’ Bunny Hops
25’ High Knees
25’ Butt Kickers
25’ Up-Down Broad Jumps
100m Jog
*Take a short break then transition to…
FOR TIME (RPE 8)*
400m Run
*This is meant to act as a time trial for the interval workout. You should be able to comfortably hold b/t 1:45-2:00 while fresh. If unable to hit that range consider adjusting the distance of the run down!
Strength – All
Power Clean (ON AN 18:00 RUNNING CLOCK…
Build to a Heavy 1-Rep)
Week 6 of 7 (Oly Cycle)
(Score is Weight)
Workout – Performance
Metcon (AMRAP – Reps)
EVERY 3:00 x 4 SETS
400m Run
Max Power Cleans* w/ Time Remaining…
-Rest 1:00 b/t Sets-
*SET 1 – (135/95)
SET 2 – (155/105)
SET 3 – (185/135)
SET 4 – (205/145)
(Score is Total Reps of Cleans)
KG BB1: (60/42.5)
KG BB2: (70/47.5)
KG BB3: (85/60)
KG BB4: (90/65)
Workout – Fitness
Metcon (AMRAP – Reps)
EVERY 3:00 x 4 SETS
400m Run
Max Power Cleans* w/ Time Remaining…
-Rest 1:00 b/t Sets-
*SET 1 – (95/65)
SET 2 – (115/75)
SET 3 – (135/95)
SET 4 – (155/105)
(Score is Total Reps of Cleans)
KG BB1: (42.5/30)
KG BB2: (52.5/35)
KG BB3: (60/42.5)
KG BB4: (70/47.5)