CrossFit Fixx – CrossFit
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)
