01/05/2018 – CrossFit Fixx
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01/05/2018

5
Jan

01/05/2018

CrossFit Fixx – CrossFit

Warm-up

3 minute Bike, Ski Row or Run (athletes choice)

5 minute AMRAP

5 Deadlifts 65/55 TnG (Touch and Go)

5 Box Step-ups 24/20

5 Floor press 65/55

5 Ring rows

5 Push-ups

Skill Review

Coach will review proper form on Deadlift /Bench Press.

Athletes wih 70%+ on the bar must have a spotter!

Strength

Athletes will have 30 minutes to work on lifts. Athletes should rotate between movements.

Bench Press (10-9-8-7-6-5-4-3-2-1)

Athletes will start with just the barbell for 10 reps as the repitions decrease the weight will increase. athletes will add 5-20lbs each set.

Deadlift (10-9-8-7-6-5-4-3-2-1)

Athletes will start with 10s or 25s on the bar and as the reps decrease the weight will increase 5-20lbs per set.

Metcon

21-15-9 WB/KBS (Time)

21-15-9

Wall Balls 20/14

Kettle bell Swings (American) 53/35

Mobility

Squat theropy

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