CrossFit Fixx – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
8/6 Cal Bike (EZ Pace)
6 Cat/ Cows
6/6 Single Leg Glute Bridge-Ups
8 Alt. Deadbugs
Into…
2 ROUNDS
10/8 Cal Bike (Hard Pace)
5/5 Staggered Stance Good Mornings (Optional BB)
8 Above the Knee Deadlifts*
:30 Tuck Hold
*Round 2 complete Empty Bar Deadlifts.
Strength
Deadlift (1×3 / 1×3 / 1×3*)
1×3 @ 70%
1×3 @ 80%
1×3 @ 90%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Week 6 of 9
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
20/15 Cal Bike
3 Deadlifts (315/205)|(225/155)*
*Increase Reps by 2 after each full round.
(Score is Rounds + Reps)
KG BB: (143/93)|(100/70)
Optional Finisher
Metcon (No Measure)
2-3 SETS
7-10 Barbell Rollouts
12-15 Strict Knees to Chest
15-20 Deadbugs
-Rest As Needed b/t Sets-
(No Measure)
