Monday

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CrossFit Fixx – CrossFit

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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)

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