CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
4 Cal Bike (Legs Only) + 4 Cal Bike (Arms Only) + 4 Cal Bike (Arms + Legs)
6 BB Deadlifts
6 BB Upright Rows
12 Alt. BB Elbow Punches
6 Slow Air Squats + 6 Jumping Air Squats
Into…
1-2 ROUNDS (Time Permitting)
10/8 Cal Bike (RPE 7-8)
5 BB Hang Muscle Cleans
5 BB Strict Press
5 BB Front Squats
3 BB Up and Overs*
5 BB Back Squats
*Barbell starts in the front rack, then Push Press to overhead and carefully lower down to the back rack.
Strength
Bear Complex (4 SETS
3 Unbroken Bear Complexes*)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
*1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Behind the Neck Push Press. Start Light and build to Moderate+.
-Rest As Needed b/t Sets-
(Score is Weight)
Partner Workout
IN TEAMS OF 2… (Calories)
AMRAP x 16 MINUTES*
6 Unbroken Bear Complexes (Athlete Choice)**
Max Cal Bike
5 Unbroken Bear Complexes
Max Cal Bike
4 Unbroken Bear Complexes
Max Cal Bike
3 Unbroken Bear Complexes
Max Cal Bike
*P1 completes 6 Unbroken Bear Complexes while P2 completes Max Cal Bike. Once 6 reps have been completed partners switch and now P2 completes 6 Unbroken reps while P1 completes Max Cal Bike. Once the Round of 3 is completed by both athletes, they will go back up to the top and start from the beginning on the round of 6.
**1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Behind the Neck Push Press. Each Bear Complex must be unbroken but rest can be taken b/t complexes.
(Score is Total Cal Bike)
Optional Cool Down
6-8 MINUTES EMPTY BARBELL SMASHING… (No Measure)
Quads
Pecs
Triceps (barbell on rig)
Hamstrings (barbell on rig)
(No Measure)
