- by Brice Helms
- 0 minute read
CrossFit – Sun, Jun 18
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
GENERAL WARM-UP (5 min)…
2 ROUNDS
5 Inchworm into Down Dog
8 Alt. Lunges w/ PVC Pass Thru
8 Alt. Step-Ups
8 Tempo Air Squats (1111)
*After the General Warm-Up and a quick break, grab a barbell and perform the Specific Warm-Up.
SPECIFIC WARM-UP (5 min)…
1-2 ROUNDS
8 Barbell RDL w/ Snatch Grip
8 High Hang Muscle Snatches
8 BTN Push Press w/ Snatch Grip
8 Back Squats
8 Box Jumps
Strength
Metcon (Weight)
EMOM x 7 MINUTES*
1 Hang Power Snatch
+
1 Back Squat
*Start Light and build to Moderate.
(Score is Weight)
Workout
“DAD DAYS OF SUMMER” (Time)
5 ROUNDS FOR TIME
15 Box Jumps (24/20)
10 Hang Power Snatch (115/75)
5 Overhead Squats
(Score is Time)
KG BB: (52.5/35)
Optional Cool Down
Metcon (No Measure)
EMOM x 9 MINUTES
MIN 1 – 15 Empty Barbell Curls
MIN 2 – :45 Box Prayer Stretch
MIN 3 – :45 Feet Elevated Glute Bridge-Ups
(No Measure)