CrossFit Fixx – CrossFit 60
Warm-up
Warm-up (No Measure)
4 Sets (10:00 CAP)
200m Run
10/10 KB RDL
7/7 KB Russian Swing
10 Step-Ups*
7 V-Ups
*Sets 3/4 switch to Box Jumps
Coaches Note – After completion of the Warm-Up, KBs can be put back and Barbells brought out
Strength
Deadlift (1×5 @ 85%)
1×5 @ 65%*
1×5 @ 75%
1×5 @ 85%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Week 5 of 9
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
AMRAP x 10 MINUTES
15-12-9
Deadlift (315/205)|(205/145)
Box Jumps (30/24)
(Score is Reps)
KG BB: (143/93)|(100/70)
*This workout is part of our NCCOMPETE “mini-comp” for July. This is workout 2 of 3 that athletes can perform with a “competition mindset”. Next week is the final workout! Check out @nc.fit on Instagram to compare your scores.
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll Legs
(No Measure)
