CrossFit Fixx – CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND
10 Alt. Samson Stretch
20 Deficit Calf Raises (On Plate)
10 Bootstrappers
Into…
2 ROUNDS
10 Plate Front Squats
10 Burpees
10 Alt. Cossack Squat
Strength
Back Squat (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
Crossfit Games Open 18.2 (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 50/35 lb
Bar-facing burpees
-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
Complete 18.2 Only, No Part A.
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll Legs
(No Measure)
