CrossFit Fixx – CrossFit
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)