CrossFit – Sat, Oct 21

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

1 ROUND FOR QUALITY

10 PVC Pass Thrus

10 Slow Arm Haulers

8 Alt. Groiner w/ Thoracic Twist

8 Push-Up to Pike

5 Slow Air Squats + 5 Jumping Air Squats

Into…

AMRAP x 5-6 MINUTES (Time Permitting)

5 WB Thrusters

5 Burpees

10 PVC Overhead Squats

10 Slow Deadbugs

Strength

EMOM x 7 MINUTES* (Weight)

1 Power Snatch

+

2 Hang Squat Snatch**

*Start Light-Moderate and build to Moderate-Heavy.

**Option for Deep Power.

(Score is Weight)

Partner Workout

IN TEAMS OF 2… (Time)

3 ROUNDS FOR TIME*

60 Wall Balls (Athlete Choice)

50 Burpees Over Bar

Hang Snatches (Athlete Choice)**

*P1 works while P2 Rests. Split work as needed.

**Option for Power or Squat.

R1 = 40 Reps @ Light

R2 = 30 Reps @ Light-Mod

R3 = 20 Reps @ Moderate.

(Score is Time)

Optional Cool Down

EMOM x 9 MINUTES (:40 ON/ :20 OFF) (No Measure)

MIN 1 – Supinated Bar Hang*

MIN 2 – Olympic Wall Squat

MIN 3 – Calf + Tib Raises

*Feet on ground.

(No Measure)

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