CrossFit Fixx – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
30 Mountain Climbers
10 Sumo Good Morning (BB in Second Round)
10 Scap Pull-Ups (10 Ring Rows in Second Round)
10 Superman Raises
Into…
1 ROUND
10 Up-Downs
10 Sumo Deadlift
10 Small Kip Swings
10 Hollow Rocks
Extended Warm-up
Metcon (No Measure)
EVERY 3:00 x 3 SETS
5 Sumo Deadlifts
Into…
Pick one of the Below Options…
-Rest with Time Remaining-
Option 1:
5 Slow Ring Rows + 3-5 Kip Swings
Or…
Option 2:
3 Strict Pull-Up + 3 Kipping
Pull-Ups
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
ON AN 20:00 RUNNING CLOCK…
50 Up-Down Pull-Ups*
Immediately Into…
AMRAP in Remaining Time Of…
6 Pull-Ups
8 Sumo Deadlifts (225/155)|(155/105)
10 Up-Downs to a Target*
*Pull-Up Bar / Target ideally 6″ above standing reach.
(Score is Rounds + Reps)
KG BB: (100/70)|(70/47.5)
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
ON A 25:00 RUNNING CLOCK…*
100 Up-Down Pull-Ups
Immediately Into…
AMRAP in Remaining Time Of…
4 Pull-Ups
6 Sumo Deadlifts (225/155)|(155/105)
8 Up-Downs to a Target**
*For the Buy-In P1 and P2 will go rep for rep. Once P1 completes 1 Up-Down Pull-Up then P2 completes 1 Up-Down Pull-Up until all reps are completed. As soon a P1 chin clears the bar, P2 can sprawl down for the up-down. For the AMRAP P1 completes a whole AMRAP while P2 hangs from the rig. Once P1 finishes a round, switch. If partner on the rig comes off, partner working through the round must stop and rest until the partner is hanging again.
*Pull-Up Bar / Target ideally 6″ above standing reach.
(Score is Rounds + Reps)
KG BB: (42.5/30)|(30/20)
