10/13/2016 – CrossFit Fixx
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10/13/2016

13
Oct

10/13/2016

CrossFit Fixx – CrossFit

Warm-up

1:30/side single leg row

5MIN AMRAP FOR QUALITY:

10 Barbell Behind the Neck Press

10 H/L warp arounds

10 Strict C2B in hollow position

:45 Free Standing HS work

Strength

Work up to a heavy 2 rep behind the neck Strict Press in 10min:

Perform 4×2 BTN Strict Press

Superset w/ 10 Barbell lat pullovers (from floor)

Shoulder Press (4 x 2 )

* be sure to put in notes “behind the neck” when recording

WOD

Metcon (Time)

100m KB OH Carry (2×26/18)

100m KB Farmers Carry (2×26/18)

then…

2RDS:

10 Snatch Grip Strict Press (55/45)

15 Ring Rows (adjust angle as needed)

10 HSPU

15 Pullups

then…

100m KB OH Carry (2×26/18)

100m KB Farmers Carry (2×26/18)

Rx+

100m KB OH Carry (2×35/26)

100m KB Farmers Carry (2×35/26)

then…

2RDS:

10 Snatch Grip Strict Press (95/65)

15 Supine Ring Rows

10 HSPU

15 C2B

then…

100m KB OH Carry (2×35/26)

100m KB Farmers Carry (2×35/26)

Cool Down

3min HSW/wall walk, rest with run

10-30 partner GHR

Mobility

3 min/side scap release

*lay flat on back, feet flat on floor. Hook one arm under low back, use gravity to slow release scap.

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