12/1/15 – CrossFit Fixx
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12/1/15

30
Nov

12/1/15

CrossFit Fixx – CrossFit

Warm-up

2min run + 1min continuous pushup (rest at top)

10 H/L PVC Wrap arounds

10 H/L PVC Passthroughs

2RFQ:

10 Super Strict Pushups

:30 Deficit Pushup Hold w/ hands on plates (45/25)

10 Barbell Strict Press

:30 HS Hold trying to alternate load on each hand throughout

Strength

12min Ping Pong w/ Static Hold (perform as A,B,C, 1min rest, A, B, C, 1min rest, etc.)

A: 3 Bench or Floor Press @ 80-90%

B: 3 Seated Barbell Triceps Extension (heavy w/ perfect form)

C: Close Grip Floor Press Barbell Hold w/ Elbows @ 1″” off ground for max time in minute (45/35)

*remember each movement starts on the next minute and there is 1min of rest after ABC… thus you will perform each element 3x

Floor Press (3 x 3 (80-90%))

WOD

Metcon (Time)

120 SU or 40 DU

60 WB (14/10)

35 T2B

15 HSPU

Rx+

100 DU

75 WB (20/14)

50 T2B

25 HSPU

Cool Down

3min row

2RNFT:

25 GHD HE

10/side floor rotational BE (hands laced behind head, raise elbow to sky)

15 Unweighted reverse hypers

Mobility

Tricep Barbell Roll

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