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)
EMOM x 8 MINUTES (:35 ON / :25 OFF)
MIN 1 – WB Air Squats / WB Shots
MIN 2 – Inchworms + Push-Ups
MIN 3 – Pike to Downdog
MIN 4 – BB Strict Press / Push Press
Strength
EMOM x 6 MINUTES* (Weight)
1 Push Jerk
+
1 Split Jerk
*Start Light and build to Moderate. This is a Deload Week.
(Score is Weight)
Week 7 of 8 Oly Cycle
Workout
EMOM UNTIL COMPLETION* (Time)
Rotate the below movements until 150 Wall Balls have been completed…
MIN 1 – 2 Wall Walks + 8 Push Press (95/65)(65/45)
MIN 2 – Max Wall Balls (20/14)
MIN 3 – Rest
*If not complete in 7 sets each remaining WB is :01 added to the time of 20:00. Ex: 23 WB not completed, total time would be 20:23.
(Score is Total Time)
KG BB: (42.5/30)
KG WB: (9/6)
Optional Cool Down
2-3 SETS FOR QUALITY (No Measure)
5 Up Dog to Down Dog
1:00/1:00 Empty Barbell Quad Smash
100m EZ Walk
-Rest as Needed b/t Sets-
(No Measure)
