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CrossFit Fixx – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
30 High Jump Single Unders
7 Bent Knee Sit-Ups
7 Slam Ball Deadlifts
7 Scap Pull-Ups
Into…
2 ROUNDS
30 Fast Single Unders
7 Straight Leg Sit-Ups
7 Slam Ball Curl to OH Press
7 Scap Pull-Ups
Into…
1-2 ROUNDS (Time Permitting)
20 Double Unders
5 Butterfly Sit-Ups
5 Slam Balls
5 Wide Grip Ring Rows
Skill
Metcon (No Measure)
ON A 10:00 RUNNING CLOCK…
Practice Rope Climbs*
*Focus on the J-Technique and specifically Knees to Elbow before clamping with feet.
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 MINUTES
60 Double Unders
40 Sit-Ups*
20 Slam Balls (30/20)|(20/10)
5 Rope Climbs
*GHD Optional…adjust volume as needed.
(Score is Rounds + Reps)
KG SB: (15/10)|(10/5)
Optional Extra Credit
Metcon (No Measure)
EXTRA CREDIT MURPH PREP – DAY 1
CONDITIONING
1 Mile Run
-Rest 2:30-
Into…
800m Run
-Rest 2:00-
Into…
400m Run
-Rest 1:00-
Into…
200m Run
*Just under 2 miles of running so we are basically at Murph volume! Try to keep a consistent effort/ pace through each distance. Main focus is the 1 Mile run and ensuring you can almost fully recover in that 2:30 rest window. Focus on nasal breathing to lower the HR to hit the next run with some aggression!
(No Measure)
STRENGTH
EMOM x 12 MINUTES
MIN 1 – :30 Max Pull-Ups
MIN 2 – :30 Max Push-Ups
MIN 3 – :30 Max Air Squats
*Goal is to find a movement adjustment that only forces 1 break in the :30 window. If proficient with these movements, this will be good volume work still aiming for no more than 1 break. On Air Squats complete ODD Rounds at a controlled steady pace, and EVEN Rounds at a faster pace still ensuring full ROM.
(No Measure)
