CrossFit – Thu, Jul 13

Brice Helms
• July 13, 2023
•
0 minute read

CrossFit Fixx – CrossFit

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)

CrossFit – Thu, Sep 21

09-21-2023 7:00 am

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 SETS 30 Single Unders 10 KB Deadlifts → 10 RKB Swings* 10 Alt.

CrossFit – Wed, Sep 20

09-20-2023 7:00 am

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) ON AN 8:00 RUNNING CLOCK.. 2 ROUNDS 10 Strict Press 10 Tuck-Ups / V-Ups

CrossFit – Tue, Sep 19

09-19-2023 7:00 am

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2-3 ROUNDS 6 Alt. Groiners 6/6 Russian Step Up 8/8 DB Half Kneeling Arnold