Announcements
Saturday, July 8th – SUMMER SOLSTICE
3-person team competition!
Sign up as an athlete, judge, or volunteer by 6/3 and get a free t-shirt!
CrossFit Fixx – CrossFit
Warm-Up
On a 7:00 Clock:
• Teams who complete the most 100m intervals win.
Partner A: Rows to 100m. For every meter Partner A rows under or over 100m, they must perform that many burpees.
Partner B: As soon as Partner A gets off of the rower, Partner B starts on their own 100m row.
230515 (AMRAP – Reps)
– RX –
4 rounds for reps:
1:00 calorie row
1:00 Russian kettlebell swings (53/70 lb)
1:00 burpees
1:00 wall-ball shots (14/20 lb)(9/10 ft)
1:00 rest
– INTERMEDIATE –
4 rounds for reps:
1:00 calorie row
1:00 Russian kettlebell swing (35/53 lb)
1:00 burpees
1:00 wall balls (14/20 lb)(9/10 ft)
1:00 rest
– BEGINNER –
4 rounds for reps:
1:00 calorie row
1:00 Russian kettlebell swing (18/35 lb)
1:00 burpees
1:00 wall balls (10/14 lb)(9/10 ft)
1:00 rest
Skill Work (No Measure)
Rest, stretch, recover
Stretching (Checkmark)
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves
Work Your Weakness
– STRENGTH I – (7 Rounds for weight)
7 sets:
3 weighted strict pull-ups
3 weighted strict dips
– Increase loading across as many sets as possible.
– STRENGTH II – (5 Rounds for weight)
Every 2:00 for 5 sets:
9 unbroken power snatches
– Start at a light load and build to a heavy set.
– SKILL I – (Checkmark)
5 sets:
:30 handstand hold
10 single-leg box jumps/leg
50-ft handstand walk
– Rest 2:00
– Perform single-leg box jumps to a height that you can maintain consistent fluid reps.
– SKILL II – (Checkmark)
EMOM 10:
2 rope climbs
– Advanced athletes should perform reps as legless.
– STAMINA I – (AMRAP – Reps)
EMOM 30:
Min. 1 | 10/15 cal. row
Min. 2 | 10 burpee
– Record total number of calories and burpees completed.
– STAMINA II – (Time)
For time:
10,000-m bike
