01/10/2018 – CrossFit Fixx
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01/10/2018

10
Jan

01/10/2018

CrossFit Fixx – CrossFit

Warm-up

3 minute warm up: Row, Bike, Ski, or Run (400m) (Athletes Choice)

2 Rounds

5 BB Back Squats

2 Pull-ups

5 BB SDLHP

2 Ring rows

Strength

Athletes will have 25 minutes for strength the first 20 minutes athletes will work on back squats. When the time has elapsed athletes will then have 5 minutes to find a one rep max weighted pull up. The pull up will be done in an EMOM fashion

Back Squat (5-5-3-3-1-1)

Athletes will work to establish a new 1 rep max. Or a HVY single for the day

mini challenge

EMOM for 5 minutes weighted pull-up (IWES)

Weighted Pull-ups (5×1 )

Athletes will work to establish a new 1 rep max

Metcon

3 RFT (Time)

3 RFT

10 ab-mat situps

10 SDLHP 95/65

10 ring rows

Mobility

Foam roll

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