Friday

CrossFit Fixx – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

3 Pike to Push-Ups

6 Alt. DB Hang Snatch (hang to knee height)

9 Box Step Overs*

*For the BSO…practice stepping across the box and feeling out the turn / step down / return up. **If any athletes need additional shoulder prep, make sure to take some time while reviewing the workout or going over the standards to continue to open the shoulders w/ PVC passes or arm circles/crosses.

Workout

CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 15 minutes of:

3 wall walks

12 dumbbell snatches

15 box jump-overs

F: 35-lb. dumbbell, 20-in. box

M: 50-lb. dumbbell, 24-in. box
To learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click here

Workout Option

Metcon (AMRAP – Rounds and Reps)

“NON-OPEN OPTION”

AMRAP x 15 MINUTES

9 Hand Release Push-Ups

12 Alt. DB Snatch (50/35)|(35/20)

15 Box Jumps (24/20)

(Score is Rounds + Reps)

Alt. WOD Warm-up

Warm-up (No Measure)

2 ROUNDS

20 Crossbody Mountain Climbers

8 Air Squats

8 Ring Rows

4/4 Single KB Strict Presses

Into…

2-3 ROUNDS (Time Permitting)

100m Run

8 Lunges*

4/4 SA Bent Over Rows

4/4 SA Upright Rows

*Switch to KB Goblet Lunges in the 2nd Round.

Alt. Strength

Metcon (Weight)

3 SETS

16 DBL KB Alt. Strict Press

6/6 DBL KB Front Rack Curtsey Squats

20 Alt. KB Gorilla Rows

-Rest As Needed b/t Sets-

(Score is Weight)

Alt. Workout

Metcon (Time)

3 ROUNDS FOR TIME

800m Run

40 Alt. Walking Lunges

20 Ring Rows

(Score is Time)

POPULAR POSTS

How Do I Stay Motivated to Work Out?

Some people are always fired up to hit the gym, but others find it harder to get moving and stay moving.

If you struggle with motivation at times, here are four tips to help you!

CrossFit Workouts for Week of 4/08-4/14/2024

Getting into week 2 of our Bench Press and Overhead/ Front Squat cycle, paired with some favorite benchmark CrossFit workouts, we’ve got an action-packed week coming at you!

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals. Get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from CrossFit Fixx