CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
30 Jumping Jacks*
10 Banded Upright Rows
10 Supinated Band Pull-Aparts
10 Overhead Band Pull-Aparts
*Clap overhead and behind back.
Into…
2 ROUNDS
100m Run
10 Ring Rows w/ :01 Pause at Rings
8 Scap Depressions
6 Scap Retractions
10 Straight Arm Banded Push-Downs
Skill – All
Metcon (No Measure)
3 SETS FOR QUALITY*
3-5 Bottom to Half Pull-Ups
3-5 Top to Half Pull-Up
3-5 Full Strict Pull-Up of Choice**
-Quick Rest Before-
15 Slow Straight Arm Banded Lat Push-Downs
-Rest as Needed b/t Sets-
*Athlete can come off the pull-up bar b/t movements. ‘Half’ Position is elbows at 90 degrees in middle of the pull position.
**Options…
5 Banded Strict Pull-Ups
5 Strict Pull-Ups
5 Strict Chest to Bar Pull-Ups
(No Measure)
Week 1 of 8 Strict Gymnastics
Workout – Performance
Metcon (AMRAP – Reps)
5 SETS*
ON A 2:00 RUNNING CLOCK…
200m Run
Max Reps Pull-Ups w/ Time Remaining…
*Weighted Vest Optional.
-Rest 1:00 b/t Sets-
(Score is Lowest Reps of Pull-Ups)
Workout – Fitness
Metcon (AMRAP – Reps)
5 SETS
ON A 2:00 RUNNING CLOCK…
200m Run
Max Reps Ring Rows w/ Time Remaining…
-Rest 1:00 b/t Sets-
(Score is Lowest Reps of Ring Rows)
Optional Finisher
Metcon (AMRAP – Reps)
EMOM x 8 MINUTES*
MIN 1 – :50 Max Cardio Choice Cals
MIN 2 – :50 Max Russian Twists
*P1 starts one MIN 1 while P2 starts on MIN 2. Partners switch each minute until EMOM is completed.
(Score is Total Cals + Reps)