CrossFit – Thu, Jul 13

CrossFit Fixx – CrossFit

View Public Whiteboard

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

30 Single Unders

10/10 Split Squats

5 Hang Muscle Clean

10 Elbow Punches

Into…

2 ROUNDS

:30 Jump Rope Practice*

3 Hang Power Clean

6 Alt. Lunges + 6 Squats**

*RD1: Perform Single + Single + High Jump; RD2: Perform Single + Single + Double Under

**RD1 Perform bodyweight; RD2: Perform Front Rack Lunge (Option to perform the squats with from Back Rack)

Strength

Front Squat (4×6*)

*Option to do High-Bar Back Squat

Keep weight Moderate across all sets.

(Score is Weight)

Week 2 of 8 Oly Cycle

Workout

Metcon (Time)

4 SETS

10-8-6

Front Rack Alt. Lunges (115/75)(75/55)

50-40-30

Double Unders

*Option for 60-50-40 Single Unders

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

KG BB: (52.5/35)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

5/5 Elevated Calf Raises w/:02 pause in bottom

1:00/1:00 Calf Smash

-Rest as Needed b/t Sets-

(No Measure)

POPULAR POSTS

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals. Get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from CrossFit Fixx