10/14/2016 – CrossFit Fixx
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10/14/2016

14
Oct

10/14/2016

CrossFit Fixx – CrossFit

Warm-up

3min cont [light] TGU

5MIN AMRAP FOR QUALITY:

10 Barbell DL

:30/side dynamic leg swings side to side

10 2sec up/ 2sec down barbell clean high pulls

:45 ring hollow rock hang (do not let shoulders internally rotate)

Strength

Work up to a heavy 2 rep Deadlift in 10min:

Perform 4×2 DL

Superset w/ 5/side single leg depth jumps for height (focus on stable but explosive technique)

Deadlift (4 x 2 )

WOD

Metcon (Time)

10 KB TGU (26/18) (alt sides)

15 Double dead KB Cleans (26/18) (full squat)

20 KB Swings (35/26)

15 MU Transitions + ring dip

20 KB Swings (35/26)

15 Double dead KB Cleans (26/18) (full squat)

10 KB TGU (26/18) (alt sides)

Rx+

10 KB TGU (53/35) (alt sides)

15 Double dead KB Cleans (53/35) (full squat)

20 KB Swings (70/53)

5 MU

20 KB Swings (70/53)

15 Double dead KB Cleans (53/35) (full squat)

10 KB TGU (53/25) (alt sides)

Cool Down

3 min sled pull

Mobility

Hamstring guitar

*Sit with one leg out, one bent. With yoga tuneup or lax ball, pop over stretched hamstring. Start a glute insertion and gradually move ball down to just above knee.”

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