CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
EMOM x 8 MINUTES
MIN 1 – 10 RDL + Max Groiners
MIN 2 – 10 Hang Muscle Cleans + Max Elbow Punches
MIN 3 – 10 Slow V-Ups + Max Hollow Hold
MIN 4 – 10 Squat Jumps + Max Scap Push-Ups
Strength – All
Deadlift (3×8 @ 31X1*)
Tempo Deadlift (31X1)
*Keep weight Moderate+ across all sets.
Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
(Score is Weight)
Week 1 of 4 Tempo
Workout – Performance
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
15 Up-Downs to Target*
10 Toes to Bar
10 Deadlifts (135/95)
5 Hang Squat Cleans
*Ideally target above 6-inch reach.
(Score is Round + Reps)
KG BB: (60/42.5)
Workout – Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
15 Up-Downs
10 Toes to Something*
10 Deadlifts (95/65)
5 Hang Squat Cleans
*Toes to Something is a Kipping Knee Raise with a Kick of the Toes to an appropriate height for the athlete.
(Score is Rounds + Reps)
KG BB: (42.5/30)
Optional Cool Down
Metcon (No Measure)
2-3 SETS FOR QUALITY
1:00/1:00 Couch Stretch
5 Jefferson Curls*
5/5 Single Leg RDLs*
*Option to hold empty barbell.
-Rest As Needed b/t Sets-
(No Measure)
