CrossFit Fixx – CrossFit
Warm-up
Warm-up (No Measure)
EMOM x 5 MINUTES (:50 ON/ :10 OFF)
MIN 1 – :20/:20 Staggered Stance Good Morning (Barbell Optional)
MIN 2 – :20 Single Unders into Max Double Unders/Attempts
MIN 3 – :20 Bootstrappers into Max Good Mornings
MIN 4 – :20 Single Unders into Max Double Unders/Attempts
MIN 5 – :25 Above the Knee Deadlifts into :25 Below the Knee Deadlifts
Strength
Deadlift (ON A 25:00 RUNNING CLOCK… Build to a Heavy 1-Rep)
(Score is Weight)
Week 1 of 9
Workout
Metcon (Time)
12 ROUNDS FOR TIME
3 Deadlifts (70% of 1-Rep Deadlift)
20 Double Unders*
*Increase Double Unders by 10 Reps Every 4 Full Rounds…
R1-4 – 20
R5-8 – 30
R9-12 – 40
(Score is Time)
Optional Extra Credit
Metcon (No Measure)
EXTRA CREDIT MURPH PREP –
DAY 2
CONDITIONING + STRENGTH
6 SETS*
300m Run
5 Pull-Ups
10 Push-Ups
15 Air Squats
-Rest 1:00 b/t Sets-
*GOAL: Hold consistent pace on all 6
runs…faster than your 400m pace from
earlier this week. Intentional, crisp
movement on all the of the BW
movements. Try to accomplish unbroken
if possible.
(No Measure)
