12/14/2018 – CrossFit Fixx
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CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Goat work = practice and play.

13.3 = High volume squat/push with additional shoulder pump after with the DU / MU combo. Treat today as Karen then 2:00 of Jump Rope and 2:00 of MU or Pullups.

8:00 cap on Karen. 2:00 Cap on DU. Remainder of the time on the MU. MU scale should be challenging. Scaling today on the MU should be deep C2B or deep false grip ring rows with the feet elevated.


Warm-up (No Measure)

3:00 — SHAKE IT OUT! On a 3 minute clock just jog around the room, shake out your arms and legs…top of every minute 5 Jumping Jacks and 3 burpees on the :30 / 1:30 / 2:30.

All movements done for an 8 count…

Single Arm Circles Forward each

Single Arm Circles Backward each

Arm Hugs (Over/Unders)

Torso Twists

Forward Folds with reach between legs

Forward Fold Windmills

Skill Work

Spend 5:00 Discussing and Setting up

2 Gymnastic Goat Movements



Min 1 – Goat Movement #1

Min 2 – Goat Movement #2

Add Goat exercises and reps under “Add Performance” if needed.


CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups

Cool Down


3 Minute Any Machine


3 Minutes of Foam Rolling

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Take note of your Karen time today before moving to DU’s! Log it here!

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