11/09/2018 – CrossFit Fixx
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CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

It’s forearm Friday! Today we have a long duration workout with moderate loading and body weight movements. Grip is going to be put to the test today. Slam balls should be completed in about 3-4 sets. For the pull-ups, break this piece up in 3 or 4 sets. Some may find 5 sets more manageable so long as their breaks in between are short. Box Jumps should be kept within 2-3 sets here. The Front Rack weight should be a weight you can clean to the shoulders but challenging enough that you have to set them down once or twice. 25 minute cap.


Warm-up (No Measure)

AMRAP x 10

5 Dual KB Clean

5/5 Filly Z Press (seated is ok)

20 Dual KB Hollow Flutter Kicks

25Ft Quadruped Crawl

25Ft Broad Jumps

Pull-up progression:

5 Hanging Hollow to Superman

10 Kipping Swings

7 Big Kipping Swings

3-5 Full Kipping Pullups


Metcon (Time)


60 Slam Ball (20/15)

40 Pull-ups

20 Box Jump (24/20″) Rx+ (30/24″)

200m KB Front Rack Carry

20 Box Jump (24/20″) Rx+ (30/24″)

40 Pull-ups

60 Slam Ball (20/15)

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