- by Brice Helms
- 0 minute read
CrossFit – Sat, Dec 9
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
1 ROUND
6 Cat Cow
8 Clean Deadlifts
10 Elbow Punches
:20 Dead Hang
Into…
1 ROUND
6 Hang Muscle Cleans
8 Box Step Overs
10 Scap Pull Ups
12 Ring Rows
Into…
1 ROUND
6 Hang Power Cleans
8 Box Jump Overs
6 Kip Swings + 6 Dynamic Kip Swings
Workout – Performance
“SUPERSONIC” (Time)
20 ROUNDS FOR TIME
1 Power Clean (205/145)(145/100)
2 Box Jump Overs (24/20)
3 Chest to Bar Pull-Ups
(Score is Time)
KG BB: (90/65)
Workout – Fitness
“SUPERSONIC (FITNESS)” (Time)
20 ROUNDS FOR TIME
1 Power Clean (145/100)
2 Box Jump Overs (20)
3 Pull-Ups*
*Option for Jumping C2B Pull-Ups
(Score is Time)
KG BB: (65/45)
Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES*
1 Power Clean (Athlete Choice)
2 Box Jump Overs (Athlete Choice)
3 Chest to Bar Pull-Ups
*P1 will complete 1 full round while P2 rests. Once P1 has completed a round P2 will then complete a round.
(Score is Rounds + Reps)
Post-Workout Strength – All
ON A 10:00 RUNNING CLOCK… (Weight)
Build to a Heavy Complex…
1 Clean*
+
1 Hang Clean*
*Option for Squat or Power.
(Score is Weight)