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CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
GENERAL WARM-UP
2 ROUNDS
:15 Single Unders
:15 Jumping Groiners
:15 Air Squats
:15 Tuck Hold
Into…
SPECIFIC WARM-UP
2 ROUNDS
:20 Double Under Practice
5 Clean Deadlift
5 High Hang High Pull
5 Hang Muscle Clean
5 Front Squats
Strength
Choose between Squat or Power Clean
Squat Clean (1.) Squat Clean*
1×1 (80%)
1×1 (85%)
1×1 (90%)
1×1 (95%))
*Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 8-9.
(Score is Weight)
-Short Rest b/t P1 & P2-
Power Clean (1.) Power Clean*
1×1 (80%)
1×1 (85%)
1×1 (90%)
1×1 (95%))
*Option Power or Deep Power. Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 8-9.
(Score is Weight)
-Short Rest b/t P1 & P2-
Clean Pull (2.) Clean Pulls**
3×2 (110%))
**Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 10.
(Score is Weight)
Week 6 of 8 Oly Cycle
Workout
2 SETS (AMRAP – Rounds and Reps)
AMRAP x 5 MINUTES*
1 Squat Clean (85% of 1RM C&J)**
35 Double Unders
-Rest 1:30 b/t Sets-
*Start at beginning of AMRAP.
**Option for Power or Deep Power
Sub for Single Unders
(Score is Lowest Rounds + Reps)
Optional Cool Down
EMOM x 8 MINUTES (No Measure)
MIN 1 – :25 Elevated Calf Raises + :25 Tib Raises
MIN 2 – :50 Quad Foam Roll
(No Measure)
