CrossFit – Sun, Apr 2

Announcements

April is CrossFit Fixx’s birthday month!! Thank you everyone for allowing Fixx to help you over the last 9 years!

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

PART 1 → AMRAP x 2 MINUTES

4 Alt. Groiners

8 Slow Arm Haulers

8 Alt. Thoracic Squat Rotations

Then Into…

PART 2 → Progressive Warm-Up

1 ROUND

5 Up-Downs w/4 Alt. Shoulder Taps*

5/5 Lateral Step-Ups

5 Seated DBL DB Arnold Press

5 Empty Barbell Clean Deadlifts

*When in the Tall Plank position, perform 4 Alt. Shoulder Taps.

Into…

1 ROUND

5 Up-Down Box Step Overs

:30 Empty Barbell Overhead Hold

10 Alt. Elbow Punches

Into…

1 ROUND

5 Burpee Box Jump/Step Overs

5 Hang Muscle Clean + Strict Press*

*1 Rep = 1 Hang Muscle Clean + Strict Press

Workout – Performance

Metcon (AMRAP – Reps)

EMOM x 18 MINUTES

MIN 1 – 10 Ground to Overhead (95/65)*

MIN 2 – Max Burpee Box Jump Overs (24/20)

MIN 3 – Rest

*Athlete choice for Snatch or Clean & Jerk

(Score is Total BBJO Reps)

KG BB: (42.5/30)

Workout – Fitness

Metcon (AMRAP – Reps)

EMOM x 18 MINUTES

MIN 1 – 10 Ground to Overhead (65/45)*

MIN 2 – Max Up-Down Box Jump Overs (20)

MIN 3 – Rest

*Athlete choice for Snatch or Clean & Jerk

(Score is Total UDBJO Reps)

KG BB: (30/20)

Post-Workout Strength – All

Metcon (No Measure)

EVERY 4:00 x 3 SETS

12 Seated DB Alt. Arnold Presses (Mod-Heavy)

10 DB Reverse Flyes

20 Alt. DB Slides

-Rest w/ Time Remaining-

(No Measure)

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