Announcements
4-week Nutrition Program begins Aug. 28th!
Go to crossfitfixx.com to register.
We have updated our program specific waivers. Please check your email or sign one electronically on the gym kiosk. Thanks!
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
1 ROUND
10 Step Overs
5 BB Deadlift
10 Elbow Punches
10 Scap Pull-Ups
Into…
1 ROUND
5 Tucks Jumps
5 High Hang Muscle Clean
10 Air Squats
8 Small Kip Swings
Into…
1 ROUNDS
6 Box Jump Overs
5 High Hang Muscle Clean
5 Front Squats
6 Medium Kip Swings
Strength
EMOM x 6 MINUTES* (Weight)
1 Hang Power Clean
+
1 Squat Clean**
*Start Light and build to Moderate. This is a Deload Week.
**Option for Power Clean
(Score is Weight)
Week 7 of 8 Oly Cycle
Workout
“SUPERSONIC” (Time)
20 ROUNDS FOR TIME
1 Power Clean (205/145)(145/100)
2 Box Jump Overs (24/20)
3 Chest to Bar Pull-Ups
(Score is Time)
KG BB: (90/65)
Optional Cool Down
2-3 SETS FOR QUALITY (No Measure)
:30 Prayer/Lat Stretch on Box
20 Banded Ws
10 SLOW Arm Haulers
-Rest as Needed b/t Sets-
(No Measure)
