Sunday

CrossFit Fixx – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 SETS FOR QUALITY

5 Inch Worms w/ Push-Up

5 Behind the Neck Snatch Grip PVC Presses

5 Back Rack PVC Jumping Squats

10 Alt. Cossack Squats (PVC Optional)

5 Muscle Snatch

*Tia Clair Toomey’s Snatch Warm-Up. Barbell Optional after the first round.

Strength

Metcon (Weight)

4 SETS*

2 Reps of the Complex…

1 Snatch Pull

+

1 Hang Power Snatch

*All working sets should be Mod-Heavy…about 75-80% of 1RM Snatch. Each Rep = 1+1. Option to build in later sets if perfect mechanics are maintained.

(Score is Weight)

Week 2 of 8

Workout

“GEORGIE” (AMRAP – Rounds and Reps)

AMRAP x 21 MINUTES*

7 Burpees

11 Push-ups

22 Kettlebell Swings (53/35)|(35/26)

*Buy-In to workout is 65 Sit-ups

(Score is Rounds + Reps)

KG KB: (24/16)|(16/12)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 21 MINUTES*

7 Burpees

11 Push-ups

22 Kettlebell Swings (53/35)|(35/26)

*Buy-In to workout is 65 Partner Sit-ups with a Med-Ball.

**Partner 1 Works on the Burpees and Push-Ups while P2 performs the KBS. 1 Round = Both partners performing all the reps. The KB may not touch the floor. If the KB Touches the floor, both athletes must perform a 100m Partner run before resuming.

(Score is Rounds + Reps)

KG KB: (24/16)|(16/12)

POPULAR POSTS

CrossFit Workouts for Week of 12/09-12/15/2024

This month, we’ll continue to focus on Open workouts and testers as we approach the upcoming CrossFit Games season.

Start the week with a fun front squat and double-dumbbell farmers carry couplet on Monday.

On Wednesday, power through a heavy 1-rep thruster EMOM, followed by a max-rep set.

Embrace this month’s theme on Saturday as you and a partner tackle Event 10 from the 2021 CrossFit Games.

CrossFit Workouts for Week of 12/02-12/08

Welcome to December, a month focused on Open workouts and testers to help prepare for the upcoming CrossFit Open.

This month aims to give athletes insights into their fitness levels in specific movements and time domains.

Expect benchmarks like Open Workout 24.1, Fight Gone Bad, Christine, and Open Workout 23.1.

Work through shoulder press, thruster, power snatch, and front-rack lunge heavy days.

Aim to hit a heavy 1-rep-max lift immediately after higher reps at moderate loads.

Round out a great year and gear up for 2025!

CrossFit Workouts for Week of 11/25-12/1/2024

Welcome to the last week of November, where we’ll round out our focus on Olympic weightlifting and transition into prioritizing Open workouts and testers in December.

Start this week with a rowing and ring dip couplet, where complementary movement patterns and decreasing distances allow athletes to maintain intensity on the rower.

On Tuesday, balance mechanics and push PRs as you build to a 1-rep-max snatch and clean and jerk.

Post Thanksgiving fun yet grueling kettlebell partner workout on Saturday.

Wrap the week with a Hero workout in honor of U.S. Marine Corps Sergeant Matthew T. Abbate.

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals. Get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from CrossFit Fixx