CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
EMOM x 9 MINUTES
MIN 1 – 100m Run
MIN 2 – :20 Single Unders → Double Unders** + 10 Sit-Ups (Or V-Ups)
MIN 3 – 8/8 Single Leg RDLs → 10 DL*
*Start performing DL on the second round and both RDLs and DLs should be performed with an empty bar.
**Performance athletes start performing DU at the second round.
Extended Warm-Up – Performance
Metcon (No Measure)
3 SETS
8 Deadlifts*
:30 Double Under Practice
5-7 Toes to Bar
*Start Light-Moderate and build to up to and slightly past workout weight.
(No Measure)
Extended Warm-Up – Fitness
Metcon (No Measure)
3 SETS
8 Deadlifts*
:30 Single Under Practice
5-7 Knees to Chest
*Start Light and build to up to and slightly past workout weight.
(No Measure)
Workout – Performance
Metcon (Time)
3 ROUNDS FOR TIME
400m Run
30 Double Unders*
20 Toes to Bar
15 Deadlifts (185/135)
*Add 30 Double Unders each round (30,60,90)
(Score is Time)
KG BB: (85/60)
Partner Workout Option – Performance
Metcon (Time)
IN TEAMS OF 2…
FOR TIME*
1200m Run
400 Double Unders
120 Toes to Bar
100 Deadlifts (185/135)
*Partition reps as needed. You can start at any movement and mix movement orders as wanted. P1 works while P2 Rests. Perform the run together.
(Score is Time)
KG BB: (85/60)
Workout – Fitness
Metcon (Time)
3 ROUNDS FOR TIME
400m Run
50 Single Unders*
20 Knees to Chest
15 Deadlifts (135/95)
*Add 50 Single Unders each round (50,100,150)
(Score is Time)
KG BB: (60/42.5)
Partner Workout Option – Fitness
Metcon (Time)
IN TEAMS OF 2…
FOR TIME*
1200m Run
500 Single Unders
120 Knees to Chest
100 Deadlifts (135/95)
*Partition reps as needed. you can start at any movement and mix movement orders as wanted. P1 works while P2 Rests. Perform the run together.
(Score is Time)
KG BB: (60/42.5)
