CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
1 ROUND
:45 Row
5 Scap Push-Ups
5 Presses (Press)
Into…
1 ROUND
:45 Row
5 Hand Release Push-Ups
5 Push Press (Dip/Drive/Press)
Into…
1 ROUND
:45 Row
5 Pike Push-Ups
5 Push Jerks (Dip/Drive/Press Under/Land+Stand)
Strength – All
Shoulder Press (3×8 @ 31X1*)
Tempo Strict Press (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 (Time)
3 ROUNDS FOR TIME
500/400m Row
20 Hand Release Push-Ups
10 Shoulder to Overhead (185/135)
250/200m Row
10 Handstand Push-Ups
5 Shoulder to Overhead
(Score is Time)
KG BB: (85/60)
Workout – Fitness
Metcon (Time)
3 ROUNDS FOR TIME
500/400m Row
15 Push-Ups
7 Shoulder to Overhead (135/95)
250/200m Row
7 Pike Push-Ups
5 Shoulder to Overhead
(Score is Time)
KG BB: (60/42.5)
Optional Cool Down
Metcon (No Measure)
2-3 SETS FOR QUALITY
6-10 Rower Hamstring Curls
3/3 Sciatic Nerve Floss
12 Banded Ws*
*Keep elbows tucked at 90-degrees. Pull hands out to the sides, keeping elbows in same position, close to ribs.
-Rest As Needed b/t Sets-
(No Measure)
