01/09/2018 – CrossFit Fixx
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01/09/2018

9
Jan

01/09/2018

CrossFit Fixx – CrossFit

Warm-up

2 RFQ

5 Hand release push ups

5 BB Push Jerks

5 BB BORow

5 35/26 KB AM Swings

5 arch to hollow swings on bar

Skill Review

Push Jerk

-Dip

-Drive

-Dip

(Arms locked out)

-No Press

Strength

Rotate between movements

Push Jerk (4×4)

There should be a deliberate pause at the end of the lift 2-3 seconds. While athletes arms and in full lockout overhead.

Athletes will perform at sets at 65% of 1 rep max.

Bent Over Row (4×4)

75/55

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Mobility

1 minute per side couch stretch

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