CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
1 ROUND
5 Inch Worms
5/5 Groiner Twists
10 Cossack Squats
20 PVC Pass Throughs
into…
1 ROUND
10 Up Downs
6 PVC Hang Muscle Snatch
6 PVC Snatch Grip Push Jerks
6 PVC Overhead Squat
into…
1 ROUND
6 Burpees
3 PVC Snatch Deadlift
3 PVC Hang Power Snatch
3 PVC Overhead Squat
Strength – All
EVERY 1:30 x 6 SETS* (Weight)
2 Snatches
+
1 Hang Snatch
*Option for Squat or Power. Start at first workout weight and build up to or past third workout weight.
(Score is Weight)
Workout – Performance
AMRAP x 17 MINUTES (AMRAP – Reps)
40 Burpees
30 Snatches (75/55)
30 Burpees
30 Snatches (135/95)
20 Burpees
30 Snatches (165/115)
10 Burpees
Max Rep Snatches (205/145) with Time Remaining…
*The format of this workout is the same as OPEN 13.1 but the weights have been updated to reflect current CF Open loadings. Option for Squat or Power Snatches.
(Score is Total Reps)
KG BB1: (35/25)
KG BB2: (60/42.5)
KG BB3: (75/52.5)
KG BB4: (93/65)
Workout – Fitness
AMRAP x 17 MINUTES (AMRAP – Reps)
40 Burpees
30 Power Snatches (45/35)
30 Burpees
30 Power Snatches (95/65)
20 Burpees
30 Power Snatches (115/75)
10 Burpees
Max Rep Power Snatches (135/95) with Time Remaining…
*The format of this workout is the same as OPEN 13.1 but the weights have been updated to reflect current CF Open loadings.
(Score is Total Reps)
KG BB1: (20/15)
KG BB2: (42.5/30)
KG BB3: (52.5/35)
KG BB4: (60/42.5)
Partner Workout Option
IN TEAMS OF 2… (AMRAP – Reps)
AMRAP x 17 MINUTES*
40 Synchro Burpees
30 Snatches (Athlete Choice, Light)
30 Synchro Burpees
30 Snatches (Athlete Choice, Moderate)
20 Synchro Burpees
30 Snatches (Athlete Choice, Mod-Heavy)
10 Synchro Burpees
Max Rep Snatches (Athlete Choice, Heavy) with Time Remaining…
*P1 and P2 will complete all Burpees together. Power Snatches will be split as needed. While P1 works on Power Snatches P2 rests. Option for Squat or Power Snatches.
(Score is Total Reps)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
10 Alt. 90/90 Hip Rotations w/ Good Morning
5/5 Sciatic Nerve Floss
10 Alt. Bird Dogs
-Rest as Needed b/t Sets-
(No Measure)
