Friday

CrossFit Fixx – CrossFit

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Warm-up

Warm-up (No Measure)

1 ROUND (8 MIN CAP)

:30 Single Unders

20 Piked Shoulder Taps

10 PVC Pass Thrus

10 Barbell Strict Press

10 Snatch Grip Deadlift

INTO…

2 ROUNDS

:30 High Jump Single Unders or Doubles

20 Piked Shoulder Taps

10 PVC Around the Worlds

8 Barbell Push Press w/ :02 Pause in Dip

10 Hang Muscle Snatch

Workout

“MYMC 22.2, Part 1” (AMRAP – Rounds and Reps)

1.) AMRAP x 10 MINUTES

6 Power Snatches (95/65)|(65/45)

8 Push Press

24 Double Unders

(Score is Rounds + Reps)

KG BB: (42.5/30)|(30/20)

-Rest 2:00 b/t Part 1 & Part 2-

Workout

“MYMC 22.2, Part 2” (Weight)

2.) ON AN 8:00 RUNNING CLOCK…

Build to a Heavy Complex…

1 Power Snatch

+

1 Hang Power Snatch

(Score is Weight)
NOTE: New Benchmark.

Workout

“MYMC 22.2 ADJUSTED, Part 1” (AMRAP – Rounds and Reps)

1.) AMRAP x 10 MINUTES

6 Power Snatches (65/45)|(45/35)

8 Push Press

50 Single Unders

(Score is Rounds + Reps)

KG BB: (30/20)|(20/15)

-Rest 2:00 b/t Part 1 & Part 2-

Workout

“MYMC 22.2 ADJUSTED, Part 2” (Weight)

2.) ON AN 8:00 RUNNING CLOCK…

Build to a Heavy Complex…

1 Power Snatch

+

1 Hang Power Snatch

(Score is Weight)
NOTE: New Benchmark.

POPULAR POSTS

CrossFit Workouts for Week of 10/07-10/13/2024

Throughout October, we’ll continue to focus on classic benchmark workouts.

Kick off the week with the newer benchmark, Andi, where you’ll coach athletes through high-volume weightlifting.

Follow that with a double-under and bike workout that will be both a mental and physical challenge.

Coach athletes through a power clean and thruster complex heavy day on Friday.

Wrap the week with three back-to-back AMRAPs for max reps.

CrossFit Workouts for Week of 9/30-10/06/2024

Welcome to October — a month focused on classic benchmark workouts.

Throughout this month, athletes will take on Nancy, Andi, Fran, Filthy Fifty, Helen, Karen, Diane, and a partner version of Isabel.

Expect rowing and running interval workouts early in October to build toward a long conditioning effort at the end of the month.

Complement this conditioning with heavy days dedicated to the deadlift, overhead squat, and a power clean and thruster complex.

Have fun and be sure to log your scores so you can track and compare all your benchmarks!

CrossFit Workouts for Week of 9/23-9/28/2024

In September, we highlight Hero workouts, honoring individuals who lost their lives

Pump up yourself up for a mental and physical grind through a 3K row on Wednesday.

Thursday we celebrate Coach Mario’s birthday with a team workout involving two of his favorite movements.

We have a partner variation of the Hero workout Badger on Saturday as we round out this month’s focus.

Sunday we have with a muscle-up and thruster couplet that will continue to develop your skills with the movements.

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