CrossFit – Sat, Sep 9

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

1 ROUND

:30 Calf Tib Raises

10 Empty BB Deadlifts

:30 Single Unders

10 Alt. BB Elbow Punches

:30 Single Single Double Under attempts

10 Air Squats

:30 Double Unders or SSD attempts

Into…

1-2 ROUNDS (Time Permitting)

10 Tuck-Ups

7 Kip Swings

5 Hang High Pulls

5 Hang Muscle Cleans

5 Front Squats

Extended Warm-up

EVERY 2:00 x 3 SETS* (Weight)

1 Hang Power Clean

+

1 Hang Squat Clean**

+

1 Squat Clean**

-Rest w/ Time Remaining-

*Start Moderate-Light and build to a Moderate+ weight.

**Option for Deep Hang Power / Power Clean for the Squat movements.

(Score is Weight)

Partner Workout

“TEAM KRYPTONITE” (AMRAP – Reps)

ON A 24:00 RUNNING CLOCK…

200 Double Unders

50 Toes to Bar

40 Hang Power Cleans**

150 Double Unders

40 Toes to Bar

30 Hang Squat Clean**

100 Double Unders

30 Toes to Bar

20 Power Cleans**

50 Double Unders

20 Toes to Bar

-Max Squat Cleans** w/ Time Remaining-

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

**Weights are all Athlete Choice. Loading should start Moderate and end Heavy.

(Score is Total Squat Clean Reps)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

10 Elevated Calf Raises*

10 Tib Raises

10 Banded Lat Pushdowns

*Pause for :02 in bottom position

(No Measure)

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