Nutrition Kickstart for the New Year! Click here to register.

wod

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

Schedule your
free intro

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

fill out this form to get started >>

Take the first step towards getting the results that you want!