- by Brice Helms
- 0 minute read
CrossFit – Sat, Sep 9
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
1 ROUND
:30 Calf Tib Raises
10 Empty BB Deadlifts
:30 Single Unders
10 Alt. BB Elbow Punches
:30 Single Single Double Under attempts
10 Air Squats
:30 Double Unders or SSD attempts
Into…
1-2 ROUNDS (Time Permitting)
10 Tuck-Ups
7 Kip Swings
5 Hang High Pulls
5 Hang Muscle Cleans
5 Front Squats
Extended Warm-up
EVERY 2:00 x 3 SETS* (Weight)
1 Hang Power Clean
+
1 Hang Squat Clean**
+
1 Squat Clean**
-Rest w/ Time Remaining-
*Start Moderate-Light and build to a Moderate+ weight.
**Option for Deep Hang Power / Power Clean for the Squat movements.
(Score is Weight)
Partner Workout
“TEAM KRYPTONITE” (AMRAP – Reps)
ON A 24:00 RUNNING CLOCK…
200 Double Unders
50 Toes to Bar
40 Hang Power Cleans**
150 Double Unders
40 Toes to Bar
30 Hang Squat Clean**
100 Double Unders
30 Toes to Bar
20 Power Cleans**
50 Double Unders
20 Toes to Bar
-Max Squat Cleans** w/ Time Remaining-
*P1 works while P2 rests. Split work as needed.
**Weights are all Athlete Choice. Loading should start Moderate and end Heavy.
(Score is Total Squat Clean Reps)
Optional Cool Down
2-3 SETS FOR QUALITY (No Measure)
10 Elevated Calf Raises*
10 Tib Raises
10 Banded Lat Pushdowns
*Pause for :02 in bottom position
(No Measure)