CrossFit – Sat, Feb 11

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

AMRAP x 8 MINUTES

8 Alt. Groiners

8 Air Squats → Jumping Air Squats*

8 Step-Overs → BJO*

8 Hang High Pulls → Hang Muscle Cleans*

*At the 4:00 mark, switch to secondary movements.

Strength – All

Front Squat (ON AN 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Set of 3 Reps*)

*Start Moderate and build to Moderate-Heavy.

Week 6 of 7 (Oly Cycle)

(Score is Weight)

Workout – Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

2 Front Squats (Pick Your Poison!)*

3 Ring or Bar Muscle-Ups

4 Box Jump Overs (24/20)**

*3 Options: (185/135), (205/145), or (225/155)…athlete should choose heaviest weight that they can perform unbroken from the ground.

**Increase Box Jump Overs by 2 reps each round. For Example: R1= 6 BJO, R2= 8 BJO, and so on.

(Score is Rounds + Reps)

Partner Workout Option – Performance

Metcon (AMRAP – Reps)

IN TEAMS OF 2…

AMRAP x 15 MINUTES*

2 Front Squats (Team Choice, Heavy)

3 Ring or Bar Muscle-Ups

*P1 completes 1 round while P2 completes Max Box Jump Overs (24/20). Once P1 completes a full round, partners will switch.

(Score is Total Reps of Box Jump Overs)

Workout – Fitness

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

2 Front Squats (Pick Your Poison!)*

3 Up-Down Pull-Ups

4 Box Jump Overs (20)*

*3 Options: (135/95), (155/105), or (185/135)…athlete should choose heaviest weight that they can perform unbroken from the ground.

**Increase Box Jump Overs by 2 reps each round. For Example: R1= 6 BJO, R2= 8 BJO, and so on.

(Score is Rounds + Reps)

Partner Workout Option – Fitness

Metcon (AMRAP – Reps)

IN TEAMS OF 2…

AMRAP x 15 MINUTES*

2 Front Squats (Team Choice, Mod-Heavy)

4 Up-Down Pull-Ups

*P1 completes 1 round while P2 completes Max Box Jump Overs (20). Once P1 completes a full round, partners will switch.

(Score is Total Reps of Box Jump Overs)

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