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CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

400m Group Run

Then Into…

2 SETS

8 WB Thrusters w/ :01 Pause Overhead

8 WB Alt. Lunges (hold ball at chest height)

8 WB Ground to Overhead

8 Kip Swings*

-100m Jog b/t Sets-

*In the second set, perform Kipping Knee Raise

**Goal of this warm-up is full-body functional movement. In Set 1, move with intention and feel each position. In Set 1, move more fluidly but keep a high quality of movement.

Workout – Performance

“TRIPLE THREAT” (Time)

3 SETS EACH FOR TIME
400m Run
20 Toes to Bar
30 KB Swings (53/35)
40 KB Goblet Alt. Lunges
50 Wall Balls (20/14)

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

KG KB: (24/16)
KG WB: (9/6)

*This is a Mash-Up of the Classic CF workouts Barbara, Helen, & Karen.

Workout – Fitness

“TRIPLE THREAT (FITNESS)” (Time)

3 SETS EACH FOR TIME
400m Run
10 Toes to Something
20 KB Swings (35/26)
30 KB Goblet Alt. Lunges
40 Wall Balls (14/10)

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

KG KB: (16/12)
KG WB: (6/5)

*This is a Mash-Up of the Classic CF workouts Barbara, Helen, & Karen.

Optional Cool Down

Metcon (No Measure)

2 SETS FOR QUALITY

5 Up Dog to Down Dog

:30/:30 Down Dog Hip Opener

5 Cat/Cows

:30/:30 Child’s Pose Side Stretch

-1:00 Slow Nasal Breathing b/t Sets-

(No Measure)

POPULAR POSTS

CrossFit Workouts for Week of 11/11-11/17/2024

Throughout November, we’ll continue to focus on Olympic Weightlifting.

Start this week with CHAD1000X in memory of Chad Wilkinson, who died by suicide on Oct. 29, 2018. Join the CrossFit community as we honor Chad’s life and legacy and raise awareness for suicide prevention.

Follow that with a quick couplet of wall-ball shots and double-unders on Wednesday.

Continue the month’s theme with heavy snatches with run efforts thrown in for fun on Thursday.

After Monday’s effort; be sure to stretch and scale accordingly throughout the week to allow for recovery.

CrossFit Workouts for Week of 11/4-11/10/2024

Welcome to November, a month focused on heavy days dedicated to developing the snatch and clean and jerk.

Expect a higher volume of light, moderate, and heavy barbell cycling.

Work on Olympic lifting-focused skill work for additional practice.

We will see benchmarks and Hero workouts such as CHAD1000X, Nate, and Open workout variations.

CrossFit Workouts for Week of 10/28-11/03/2024

Throughout October, we’ll continue to focus on classic benchmark workouts.

Kick off the week with a fun twist on a classic as athletes take on Heavy Grace.

Shift gears on Tuesday that has athletes partner up for a 30-minute max-distance effort on the machine of their choice.

Round out the week with Dia de los Deadlifts!

SCHEDULE YOUR FREE INTRO

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