12/16/15 – CrossFit Fixx
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12/16/15

16
Dec

12/16/15

CrossFit Fixx – CrossFit

Warm-up

2min run + 1min alt KB snatch (35/25) (KB should not touch ground)

2RFQ:

10 Barbell RDL

:30 Barbell BS Hold @ bottom

10 Barbell Stirct Press

:30 supine ring row hold @ top

Strength

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

A: Max Sumo DL in :30 @ 95%+

B: Max Pendlay Rows in :30 @ 95%+

C: RDL Barbell Hold w/ Bar @ 1″ below knee for max time in minute (115/75)”

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

Sumo Deadlift (:30 @ 95%+)

Pendlay Row (:30 @95%+)

WOD

Metcon (Time)

10 MU Transitions

5 Cleans (Squat) 135/95

50 Single Unders or 25 DU

8 MU Transitions

4 Cleans (Squat) 135/95

40 Single Unders or 20 DU

… through to …

2 MU Transitions

1 Cleans (Squat) 135/95

10 Single Unders or 5 DU

Rx+

5 MUs

5 Cleans (Squat) 135/95

50 DUs

… through to …

1 MUs

1 Cleans (Squat) 205/145

10 DUs

Cool Down

2RDS:

10m inchworm

10m spiderman

10m bear crawl

10m frog jumps

Mobility

Pop overs- sit with one leg outstretched and one curled in. Place lax ball under hamstring at base of glute. Locate the tightest band of fibers and pop over gently by shifting hips side to side.

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