CrossFit Fixx – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
200m Run
8 Lunges + PVC Passthrough
8 PVC Deadlifts
8 Hollow Rocks
Into…
2-3 ROUNDS
100m Run
8 Barbell Behind the Neck Press
8 Step-Ups*
8 Up-Downs
*Switch to Box Jumps on 2nd Round
Strength
Metcon (Weight)
EVERY 1:30 x 6 SETS*
1 Snatch High Pull
+
1 Hang Power Snatch
+
1 Power Snatch
*Start Moderate-Light and build up to Moderate-Heavy.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
1 Power Snatches (155/105)|(115/75)*
15 Box Jumps (24/20)
100m Run
*Add 1 rep of Power Snatch after every full round (1,2,3,4 and so on…).
(Score is Rounds + Reps)
KG BB: (70/47.5)|(52.5/35)
Optional Finisher
Metcon (No Measure)
2-3 SETS
8/8 Single Leg Glute Bridge-Up
-Immediately Into-
15 DB Glute Bridge-Ups
-Immediately Into-
:45 Glute Bridge Hold
-Rest as Needed b/t Sets-
(No Measure)