CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
AMRAP x 8 MINUTES
4/4 Moose Antlers
8 Banded Pull Aparts + 8 Banded Pass Thrus
8 Alt. 90-90 Hip Rotations*
24 Single Unders
*Switch to Air Squats at the 4:00 mark.
Strength
Choose Overhead Squat OR Front Squat
Overhead Squat (6-4-2 | 4-3-2*)
*Start Moderate+ and build to Heavy+. The second wave should be heavier than the first.
(Score is Weight)
Week 3 of 5
Strength | Wave-Loading Cycle
Front Squat (6-4-2 | 4-3-2*)
*Start Moderate and build to Heavy. The second wave should be heavier than the first.
(Score is Weight)
Week 3 of 5
Strength | Wave-Loading Cycle
Workout
ON A 11:00 RUNNING CLOCK… (AMRAP – Reps)
20 Overhead Squats OR Front Squats (135/95)
-Immediately Into-
6 ROUNDS
5 Shoulder to Overhead
50 Double Unders
-Immediately Into-
Max Overhead Squats OR Front Squats in Time Remaining…
(Score is Total Max Overhead or Front Squats)
*Sub 80 Single Unders for 50 Double Unders
Optional Cool Down
EMOM x 9 MINUTES (No Measure)
MIN 1&2 – Cardio Choice (Nasal Breathing)
MIN 3 – :45 Box Prayer Stretch
(No Measure)
