CrossFit Fixx – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
30 Calf Raises → 50 Single Unders → 50 Double Unders*
10 Scap Pull Ups → 10 Kip Swings → 10 Knees to Check or TTB
10 Push Presses W/ Empty Barbell
*This means, RD1 you do 30 Calf Raises, RD2 you do 50 Singles unders and RD3 you do 50 Double unders.
**Take about 7 minutes for the general warm-up, if this warm-up takes less than 7 minutes for you to complete///do some general mobility exercises for shoulder opening, external rotation.
Strength
Metcon (Weight)
4 SETS*
1 Push Jerk
+
1 Split Jerk
-Rest As Needed b/t Sets-
*Start Moderate and build to at least second workout weight.
(Score is Weight)
Week 3 of 9
Workout
Metcon (Time)
FOR TIME
4 ROUNDS
5 Push Jerks (155/105)|(115/75)
10 Toes to Bar
50 Double Unders
-Rest 2:00-
3 ROUNDS
4 Push Jerks (185/135)|(135/95)
8 Toes to Bar
40 Double Unders
-Rest 2:00-
2 ROUNDS
3 Push Jerks (205/145)|(145/100)
6 Toes to Bar
30 Double Unders
(Score is Total Time)
KG BB1: (70/47.5)|(52.5/35)
KG BB2: (85/60)|(60/42.5)
KG BB3: (90/65)|(65/45)
