Wednesday

CrossFit Fixx – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

EMOM x 4 MINUTES

MIN 1 – 12 Box Step-Ups + Max Groiner on Box

MIN 2 – 12 Scap Pull-Ups + Max Kip Swings

MIN 3 – 12 Scap Push-Ups + Max Shoulder Taps

MIN 4 – 12 Barbell Deadlifts + Max Elbow Punches

Into…

EMOM x 4 MINUTES

MIN 1 – :45 Max Box Jumps

MIN 2 – 6/6 SA Ring Row + Max Kip Swings

MIN 3 – :45 Up-Downs

MIN 4 – 12 Hang Muscle Cleans + Max Hollow Hold

Extended Warm-up

Metcon (No Measure)

EVERY 3:00 x 4 SETS

3-5 Chest to Bar Pull-Ups

5 Hang Power Cleans*

-Rest with Remaining Time-

*Start Moderate and build slightly past workout weight.

(No Measure)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

35 Box Jump Overs (24/20)

25 Chest to Bar Pull-Ups

15 Burpees

5 Hang Power Clean (205/145)|(145/100)

(Score is Time)

KG BB: (90/65)|(65/45)

Optional Cool Down

Warm-up (No Measure)

2 ROUNDS FOR RECOVERY

15 Slow Arm Haulers

10 Alt. Bird Dogs

3:00 Foam Roll Lats

(No Measure)

POPULAR POSTS

CrossFit Workouts for Week of 11/11-11/17/2024

Throughout November, we’ll continue to focus on Olympic Weightlifting.

Start this week with CHAD1000X in memory of Chad Wilkinson, who died by suicide on Oct. 29, 2018. Join the CrossFit community as we honor Chad’s life and legacy and raise awareness for suicide prevention.

Follow that with a quick couplet of wall-ball shots and double-unders on Wednesday.

Continue the month’s theme with heavy snatches with run efforts thrown in for fun on Thursday.

After Monday’s effort; be sure to stretch and scale accordingly throughout the week to allow for recovery.

CrossFit Workouts for Week of 11/4-11/10/2024

Welcome to November, a month focused on heavy days dedicated to developing the snatch and clean and jerk.

Expect a higher volume of light, moderate, and heavy barbell cycling.

Work on Olympic lifting-focused skill work for additional practice.

We will see benchmarks and Hero workouts such as CHAD1000X, Nate, and Open workout variations.

CrossFit Workouts for Week of 10/28-11/03/2024

Throughout October, we’ll continue to focus on classic benchmark workouts.

Kick off the week with a fun twist on a classic as athletes take on Heavy Grace.

Shift gears on Tuesday that has athletes partner up for a 30-minute max-distance effort on the machine of their choice.

Round out the week with Dia de los Deadlifts!

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